Workout For August 1st

GROUP CLASS WORKOUT

 

Warm Up:

200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees

 

Strength:

30 Dips (Weighted/No Weight) Rings/Matador

100 Banded Tricep Extensions 50 Weighted Sit Ups (MedBall or DB)

40 Russian Twists Each Side w/ Weight

 

Metcon:

Dynamic

Partner ʺCindyʺ

20 Minute AMRAP

5 Banded Pullups/Ringrows

10 Push Ups

15 Air Squats

 

Foundational

Partner ʺCindyʺ

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Switch every round

Mobility:

Pre – Super Front Rack

 Post – Super Friend Smash of your choice

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees

 

Strength:

15 Power Cleans @ 80%

4×10 DB Row Each Arm

 

Metcon:

21-15-9

Box Jump Overs

Pull Ups

Deadlifts @ 175/125

Finish With 2k Row

 

Mobility:

Partner Smash Of Your Choice