Workout For April 23rd

29
Nov

Workout For April 23rd

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

9 Minute EMOM

2 Back Squats @80%

Lean: 4 Back Squats @65%

 

Welded

For Time:

12-10-8-6-4-2

Front Squat 115/75

2x Push up

200m Run

Run after each round is completed.

 

Welded Lean

For Time:

14-12-10-8-6-4

Front Rack Lunges TOTAL 95/65

2x Plank to Pushup

200m Run

Run after each round is completed.

 

Mobility:

Pre – Olympic Wall Squat (pg. 343)

Post – Lat smash

 

 

 

ENDURANCE CLASS WORKOUT

40 minute AMRAP of:

800m Run

500m Row

50 cal Bike

 

 

 

SKILLS CLASS

Double Unders

Handstand Walks

KB Swings

 

Challenge:

Handstand walk 10 feet

then 2 rounds of:

50 DU

25 KB Swings

 

 

 

MOBILITY CLASS

The one-joint rule and how we rob ourselves of performance!

 

 

 

 

 

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