GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

6 Sets (Every 1:20)

2 Power Snatches+2 OH Squats

Foundational: 3 Power Snatches

 

Dynamic

Chipper For Time:

40 KB Swings 53/35

30 Cal Bike

20 Box Jumps 24/20

10 Thrusters @115/80

20 Box Jumps 24/20

30 Cal Row

40 Med Ball Slams 20/16

 

Foundational

Chipper For Time:

40 KB Swings 53/35

30 Cal Bike

20 Box Jumps 24/20

10 Thrusters @115/80

20 Box Jumps 24/20

30 Cal Row

40 Med Ball Slams 20/16

 

Mobility:

Pre – Banded Overhead Distraction (pg. 257)

Post – T-spine Smash (pg. 233)

 

 

 

ENDURANCE CLASS WORKOUT

Warm up

10 Mins of:

Even minutes – Wall Balls

Odd Minutes – 8 cals on bike

 

Metcon:

20 round of:

100m sprint

30 second rest

 

Core work:

AB Blaster 3000

 

 

 

MOBILITY CLASS

Shoulder pain and shoulder fixes

 

 

 

LADIES CLASS