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)