GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

2 Rounds 15 medball slams, 15 PVC PT, 15 air squats

 

Strength:

10 Sets (EMOM)

1 Power Snatch+1 OH Squat

Foundational: 2 Hang Power Snatches

 

Metcon:

Dynamic

8 Minute AMRAP

8 Front Squats @135/95

5 Burpee Pull Ups

Rest 3 Minutes

8 Minute AMRAP

8 Thrusters @95/65

5 Lateral Burpees

 

Foundational

8 Minute AMRAP

8 Goblet Squats

5 Burpee to rig

Rest 3 Minutes

8 Minute AMRAP

8 DB Thrusters

5 Burpees

 

Mobility:

Pre – First Rib Mobilization w/ pvc and golf ball (pg. 246)

Post – T-spine smash with lacrosse ball or roller (pg. 233)

 

 

SKILLS CLASS

Ring Muscle Ups

Handstand Walks

Double Under Practice