GROUP CLASS WORKOUT
Warm Up:
5 Min AMRAP
10 Walking Lunges, 10 PVC Good Mornings, 10 V-ups
Strength:
Find 1RM Deadlift (15 Minutes)
Foundational: 6×3 DL Moderate Weight
Metcon:
Dynamic
2 Rounds
2 Min MAX Cals Bike
rest 30 sec
2 Min MAX Cals Row
rest 30 sec
Score is MAX combined calories
Then:
2 min Max AbMat Situps
rest 30 sec
90 sec V-Ups
rest 30 sec
60 sec Plank
Foundational
2 Rounds
2 Min MAX Cals Bike
rest 30 sec
2 Min MAX Cals Row
rest 30 sec
Score is MAX combined calories
Then:
2min Max AbMat Situps
rest 30 sec
90 sec V-Ups
rest 30 sec
60 sec Plank
Mobility:
Pre – Posterior Chain Floss (pg. 351)
Post – Super Couch Mobilization (pg. 331)
COMPETITION CLASS WORKOUT
Warm Up:
5 Min AMRAP
10 Walking Lunges, 10 PVC Good Mornings, 10 V-ups
Strength:
Find 1RM Deadlift
Metcon:
4 Rounds Of:
5 Squat Cleans @135/95
200 Meter Dash
2 Minute Rest
4 Rounds Of:
10 TTB
5 Push Jerks @135/95
Mobility:
Super Couch Mobilization