Workout For February 5th

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

6×3 DL (Increase in weight) Every 1:15

 

Metcon:

Dynamic

18 Min AMRAP

30 Ab Mat Sit Ups

25 Cals

20 Total DB Snatches @50/35

15 TTB

10 Burpees to rig

 

Foundational 

18 Min AMRAP

25 Ab Mat Sit Ups

20 Cals

20 DB Snatches

15 K2E/V-Ups

10 Burpees

 

Mobility:

Pre – Banded Hip Extension (pg. 329)

Post – Hamstring Smash on Lacrosse Ball

 

 

ENDURANCE CLASS WORKOUT

 

Warm up: 

4 rounds of:

10 goblet squats

10 cals on bike

10 straight leg sit up

 

Metcon:

25 min EMOM of:

Every 2 and half minutes complete

150/120 meter row

8 burpees

 

Accessory:

5 mins of flutter kicks

 

 

MOBILITY CLASS

Dealing with back pain by myofascial release

 

 

LADIES NIGHT CLASS

 

Warm up:

TABATA on machine

3 lap run

TABATA Sit ups

 

Skills:

3 sets of

30 Banded tricep extensions

30 Face pulls

 

Metcon:

Partner WOD

“Venture Out”