GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

3 Rounds

10 pvc goodmornings, 12 v-ups, 10 goblet squats

 

Strength:

12 Singles (Heavy snatch DL) Choose weight (Every minute)

Foundational: Moderate weight 12×3

 

Metcon

Dynamic

4 Rounds

90 sec MAX Effort

Row

45 second rest

2 min rest between machines

4 Rounds

90 sec Max Effort

Bike

45 second rest
Foundational

4 Rounds

90 sec MAX Effort

Row

45 second rest

2 min rest between machines

4 Rounds

90 sec Max Effort

Bike

45 second rest

Mobility:

Pre – Light Thoracic smash on roller

Post – Hamstring Stretch with band on the ground

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min machine

3 Rounds

10 pvc goodmornings, 12 v-ups, 10 goblet squats

 

Strength:

Find 1RM Strict Press

8×4 DB Chest Press

8×15 Band Pulls

 

Metcon:

Partner WOD – 3 Rounds

90 seconds on 40 seconds off of:

1.Max Muscle Ups

2. Max Alternating Pistols

3. Max HSPU

Rest 1 minute

2 Minutes Max Burpees Together