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