GROUP CLASS WORKOUT
Warm Up:
3 Rounds:
7 inch worms, 20 situps, 15 PVC pass throughs
Strength:
5×4 Push Press Increase in weight Every 90 seconds
Metcon:
Dynamic
5 Clean and Jerks 135/95
15 Pullups
25 Cals Row
35 Wall balls 20/14
5 Clean and Jerks 135/95
35 Wall balls 20/14
25 Cals Bike
15 Pullups
5 Clean and Jerks 135/95
Foundational
10 Deadlifts
25 Ring rows
20 Cals Row
30 Wall Balls/Thrusters
10 Deadlifts
30 Wall balls/Thrusters
20 Cals Bike
25 Ring rows
10 Deadlifts
Mobility:
Pre – Banded Bully (pg. 268)
Post – Lat smash on lacrosse ball or foam roller
COMPETITORS CLASS WORKOUT
OLYMPIC LIFTING CLASS
Strength:
Power Snatch+Over Head Squat
Power Clean
Accessory:
Snatch High Pull
Box Back Squat
Strict Press