GROUP CLASS WORKOUT
Warm Up:
2 Rounds of:
25 air squats, 20 hollow rocks, 10 burpees
Finish with 20 scorpions
Strength:
4×6 Back squats at 70% Every 100 seconds
Metcon:
Dynamic
For Time:
50-40-30-20-10
Double Unders
15-12-9-6-3
Power Cleans 135/95
Toes to Bar
Foundational
For Time:
100-80-60-40-20
Singles
18-15-12-9-6
Kb Swings 53/35
K2E/V-Ups
Mobility:
Pre – Olympic Wall Squat (pg. 343)
Post – Calf Smash on Foam Roller
SKILLS CLASS
15.3 Breakdown
High Hang Efficiency
GHD
GHR
COMPETITORS CLASS WORKOUTS
ENDURANCE CLASS WORKOUT
Warm up:
Glute Activation and hip flexor stretch
Metcon:
1 mile @ 70%
Then:
4 rounds of
4oom run with 200m walking rest
Core Work:
Butts and Guts