GROUP CLASS WORKOUT

 

Warm Up:

5 Min AMRAP

6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings

 

Strength:

Find 1RM Back Squat (15 Minute time cap)

 

Metcon:

Dynamic 

16 Min Time Cap

3 Rounds

400 Meter Run

7 Power Cleans @135/95

10 Burpee Pull Ups

Foundational

16 Min TIme Cap

3 Rounds

400 Meter Run

14 KB Swings

8 Burpees to rig

 

Mobility:

Pre – Hip Capsule External Rotation (Pg. 316)

Post – Medial Shin Smash and Floss (Pg. 368)

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

5 Min AMRAP

6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings

 

Strength:

12 Clean and Jerks @ 80%

 

Metcon:

2 Rounds
40 Wall Balls
10 DL@275/190
2 Rounds
400 Meter Run
15 Snatches @115/80

 

Mobility:

Banded OH