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