Workout For April 7th

29
Nov

Workout For April 7th

GROUP CLASS WORKOUT

 

Warm Up:  

4 Rounds 30/30 machine Get Warm!

20 scropions, 20 hollow rocks, 15 goblet squats

 

Strength:

7×2 Back Squat @80% (Every 1:15)

Lean: 5×8 (Light-Moderate)

 

WOD:

 

Welded

21-15-9

Toes to Bar

Burpees to rig

Thrusters 95/65

 

Welded Lean

30-20-10

Plank to Push Up (Double)

Burpees to Rig

Thrusters 45/35

Cash Out:

500 Meter Row (Sprint)

 

Mobility:

Pre – Banded Hip Extension (pg. 329)

Post – Calf Smash With Foam Roller or Superfriend

 

 

 

ENDURANCE CLASS WORKOUT

Warm up:

DROMS

 

Workout:

4 round of:

25 Wall Balls

25 Cal Row

 

5 Minute Rest

 

4 Rounds of:

10 Kettle Bell Swing

10 Burpees

 

5 Minute Rest

 

4 Rounds of:

25 Cal on Bike

25 Double Unders

 

 

 

SKILLS CLASS WORKOUT 

Bar Muscle Ups

Double Unders

Dumbell Snatch

 

 

 

COMPETITORS CLASS WORKOUT

CLICK HERE

 

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