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

CLICK HERE

 

 

 

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