Workout For November 25th

29
Nov

Workout For November 25th

GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

3 Rounds

10 jump squats, 10 lunges, 15 hollow rocks

 

Strength:

5×4 Front Rack Lunges Each Leg (Increase in weight) Every 2 minutes

 

Metcon:

Dynamic

17 Min Time Cap

4 Rounds:

15 Box Jumps 24/20

50 DUs

10 Burpees

10 DB Snatches 65/35

 

Foundational

17 Min Time Cap

3 Rounds:

15 Step Ups

150 Singles

10 Burpees

10 DB Snatches

 

Mobility:

Pre -Hip Capsule Mobilization (pg. 315)

Post – Super Couch With Wall Ball (pg. 331)

 

 

SKILLS CLASS

Butterfly efficiency

Rope Climbs

Double Under/Triple Under

 

 

 

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