GROUP CLASS WORKOUT
Warm Up:
Technique tips on rowing
3 min row AND 3 min bike
Finish with 15 PVC PT, 15 pushups , 15 PVC PT
Skill: 14 Min Time Cap
Double Under/Triple Under Practice
Pullup/C2B Pullup/ Muscle Up
Metcon:
Dynamic:
4x 500m Row
Rest 3 min between
Each Row is for TIME!
Finish with
35 V-ups
90 sec plank
35 V-ups
Foundational
4x 500m Row
Rest 3 min between
Each Row is for time!
Finish with
35 Ab Mat situps
75 sec plank
35 Ab Mat situps
Mobility:
Pre – Couch Super Stretch (pg. 331)
Post – Suprapatella Smash on Lacrosse Ball
OLYMPIC LIFTING CLASS
Strength:
Hang Power Snatch
Clean and Jerk
Accessory:
Front Squat
Strict Press
COMPETITORS CLASS WORKOUT