Workout For March 25th

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

CLICK HERE