GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
8 Singles Back Squat @85% (Every minute)
4 Singles Back Squat @90% (Every 90 seconds)
Metcon:
Dynamic
10-8-6-4-2
50-40-30-20-10
Power Cleans @
(155/105)
(Adv. 175/125)
Double Unders
Foundational
18-15-12-9-6
150-120-90-60-30
KB Swings
Singles
Mobility:
Pre – Couch Super Stretch (pg. 331)
Post – Suprapatella/VMO Smash With Lacrosse Ball
ENDURANCE CLASS WORKOUT
Warm up:
100m Row
15 Ball Slams
200m Row
15 Ball Slams
400m Row
15 Ball Slams
Metcon:
“The Trent”
MOBILITY CLASS
“How to fix your aches and pains”
Q and A about mobility and pain
SKILLS CLASS
Toes to Bar
Wall Balls
Challenge
-25-15-10 of:
WB and T2B
LADIES NIGHT
Warm-Up:
3 Lap Run, Cone Drills, 3 Lap Run, High Knees, Butt Kickers
Skill of the Month:
Pull-Ups
Super Set:
5×15 Ring Rows
5×6 Strict
5×4 Negatives
Partner WOD:
Hero WOD
Hansen
5 Rounds
30 KB Swings (35)
30 Burpees
30 Sit-ups (GHD)