Workout For February 18th

29
Nov

Workout For February 18th

GROUP CLASS WORKOUT

 

Warm Up:

3 lap run

2 Rounds 10 burpees, 12 jump squats, 10 Kb Swings

 

Strength:

6×3 Front Squat @75% (Every 90 seconds

 

Metcon:

Dynamic

3 RFT

5 Hang Power Cleans @135/95

8 Lateral Burpees

15 Wall Balls 20/14

Rest 2 Minutes

2 RFT

Rest 1 Minute

1 RFT

18 Minute Time Cap

 

Foundational

3 RFT

10 KB Swings

8 Burpees

15 Wall Balls

Rest 2 Minutes

2 RFT

Rest 1 Minute

1 RFT

18 Minute Time Cap

 

Mobility:

Pre – Super Front Rack (pg. 260)

Post – Single Leg Flexion (pg. 303)

 

 

 

COMPETITORS CLASS WORKOUT

CLICK HERE

 

 

 

WEIGHTLIFTING CLASS

Strength:

Find 1 RM Back Squat

 

Skill:

Snatch

Over Head Squat

 

Accessory:

Good Mornings

 

 

 

 

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