GROUP CLASS WORKOUT

 

Warm Up:

2 min mahcine

2 Rounds: 10 pushups, 15 airsquats, 15 PVC pass throughs

 

Strength:

50 Banded Good Mornings  30 Plyo Push Ups (Clapping)

50 Banded Leg Curls 30 Strict DB Shoulder Press

(14 minute time cap)

 

Metcon:

Dynamic 

Partner Workout

Buy In 5 Muscle Ups/15 Chest to Bar

2 Rounds

10 Cleans @155/105

40 Cals Alt Machine

Buy In 5 Muscle Ups/15 Chest to Bar

2 Rounds

10 Cleans @ 155/105

80 Double Unders

Cash Out 5 Muscle Ups/15 Chest to Bar

 

Foundational

Partner Workout

Buy In: 25 Ring rows

2 Rounds

30 Kb Swings

30 Cals Alt machine

Buy In: 25 Ringrows

2 Rounds

30 Kb Swings

160 Singles

Cash out: 25 Ring Rows

 

Mobility:

Pre – Banded Bully (pg. 268)

Post – Calf Smash on roller or kettle bell

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min mahcine

2 Rounds: 10 pushups, 15 airsquats, 15 PVC pass throughs

 

Strength:

Work to a heavy bear complex

 

Metcon:

3 Mins to complete:

2 Rounds of:

4 thrusters 100/65

8 toes to bar

 

*After every 3 mins increase reps by 2 more thrusters, 2 more toes to bar. Continue the pattern until you reach failure.