GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
Advanced: 5×4 OH Squat (Every 1:20)
Crossfit: 5×3 Front Squat 70% Increase in weight
Lean: 5×5 Front Squat 50% Increase in weight
Metcon:
Welded & Welded Lean
6 Minute Max Row or Ski Cals
1 Minute transition
6 Minute Max Bike Cals
1 Minute transition
3 Min Max Double Unders
4 Rounds
30 sec Ab Mat Situps 10 second rest
30 sec Plank 10 second rest
Mobility:
Pre -Hip and External Rotation (pg. 307)
Post – Lat Smash
ENDURANCE CLASS WORKOUT
45 min tempo pace
SKILLS CLASS WORKOUT
Ring Muscle Ups
Hang Cleans
Skills Challenge
2 rounds of:
3 Muscle Ups
9 Hang Cleans
MOBILITY CLASS
The odd ball mobility that you never do!
LADIES NIGHT
Warm up:
Tabata DU’s or Singles
Skill of the month:
Pull ups:
6 Sets of 8
T-bar Row
100 Face Pulls
40 DB Rows Each arm
Metcon:
50-40-30-20-10 of:
KB Swings
10-8-6-4-2 of:
Hindu Push Ups