GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

3 Rounds

10 OH Squats, 10 PVC pass throughs, 10 KB Swings

 

Strength:

8×2 TnG Power Cleans @80% (Every 50 Seconds)

Foundational: 3 Cleans

 

Metcon:

Dynamic

21-15-9

Lateral Burpees

Toes To Bar

Thrusters 95/65 (21)

Power Cleans 145/100 (15)

Front Squats 145/100 (9)

Foundational

21-15-9

Burpees

K2E/V-Up

DB Thrusters (21)

Kb Swings (15)

Goblet Squats (9)

 

Mobility:

Pre – Super Front Rack Mobilization

Post – Piriformis smash on lacrosse ball

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min machine

3 Rounds

10 OH Squats, 10 PVC pass throughs, 10 KB Swings

 

Strength:

Find 1RM Deadlift off 6 Inch Blocks (14 Minutes)
Partner Super Set (8 Minutes)
4×6 Glute Ham Raises
4×12 Reverse Hyper
Partner Super Set
12×5 Shrugs (Use straps)
6 Strict Wide Grip Pull Ups

Metcon:

“Elizabeth”

 

Mobility:

Partner tricep smash