GROUP CLASS WORKOUT
Warm Up:
4 Rounds 30/30 goblet squats/situps
10 burpees, 20 lunges
Strength:
12×1 Front Squat @85% (Every 50 seconds)
Metcon:
Dynamic
4 RFT
4 Power Cleans @135/95
4 Front Squats @135/95
4 S2OH @135/95
10 Lateral Burpees
Foundational
4 RFT
8 Kb Swings 53/35
8 Goblet Squats 53/35
8 Dumbbell Push Press
10 Burpees
Mobility:
Pre – Super Front Rack
Post – Hamstring Smash on Lacrosse ball
ENDURANCE CLASS WORKOUT
Metcon:
Row Ladder
All out effort of:
1 min on, 1 min recovery
1 min on, 50 second recovery
1 min on, 40 second recovery
1 min on, 30 second recovery
1 min on, 20 second recovery
1 min on, 10 second recovery
After you get to the bottom of the ladder you will then ascend back up.
Core:
The Derek Special
SKILLS CLASS
Breaking down 15.1 and 15.1A
COMPETITORS CLASS WORKOUT