Workout For January 5th

29
Nov

Workout For January 5th

GROUP CLASS WORKOUT

 

Warm Up:

3 lap run, 1 minute plank

2 Rounds 15 PVC pass throughs, 15 air squats, 5 burpees

 

Strength:

Advanced: Find 1RM Squat Clean

Dynamic: 16 Singles Power Clean @85%

Foundational: 30 Power Cleans 14 Minutes

 

Metcon:

Dynamic

13 Minute AMRAP

3 Rounds

3 Power Cleans 135/95

6 Chest to Bar Pullups/Pullups

3 Rounds

3 Power Cleans 155/105

6 Chest to Bar Pullups/Pullups

3 Rounds

3 Power Cleans 175/120

6 Chest to Bar Pullups/Pullups

Max Front Squats 175/120

 

Foundational

13 Minute AMRAP

3 Rounds

9 Kb Swings 35/18

12 Ringrows

3 Rounds

9 Kb Swings 44/26

12 Ringrows

3 Rounds

9 Kb Swings 53/35

12 Ringrows

Max Goblet Squats 53/35

Mobility:

Pre – Lat Smash On Roller

Post – Piriformis Smash on Lacrosse Ball

 

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