Workout For September 8th

GROUP CLASS WORKOUT

 

Warm Up:

2 min machine, 20 airsquats, 10 burpees, 2 laps

 

Strength:

6×4 Back Squat @75% (Every 2 Minutes)

 

Metcon:

Dynamic

5 RFT:

200 Meter Run

10 Wall Balls 20/14

10 Pull Ups

18 Min Time Cap
Foundational

4 RFT:

200 Meter Run

10 Wall Ball Thrusters

10 Ringrows

 

Mobility:

Pre – Hip Capsule Mobilization (pg.315)

Post – Super Friend Calf Smash

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min machine, 20 airsquats, 10 burpees, 2 laps

 

Strength:

10×2 Snatch

1 Full Snatch+1 hang full snatch

 

Metcon:

10 minute AMRAP

4 Squat Cleans @ 165/115

8 Burpees

 

Mobility:

Super Friend Calf Smash