GROUP CLASS WORKOUT
Warm Up:
2 min machine
3 Rounds 10 PVC good mornings, 7 goblet squats, 10 walking lunges
Strength:
1 Rep Max Deadlift 14 Min Time Cap
Focus on bracing sequence and form before weight
Foundational: 6×3 Moderate Weight
Metcon
Lurong
Triplet Tester
11 Min AMRAP
3-6-9-12-15-18…
Wall balls
Box Jumps
Deadlifts
Mobility:
Pre – Hip Capsule Mobilization (pg. 315)
Post – 5 Minute cool down on a machine
COMPETITORS CLASS WORKOUT
Warm Up:
2 min machine
3 Rounds 10 PVC good mornings, 7 goblet squats, 10 walking lunges
Strength:
Deadlift
24 singles every 15 seconds at 70%
Metcon:
2 Rounds:
90 sec Max reps
Muscle ups (3 minimum*)
Rest 1 min
90 sec max cals Rowing
rest 1 min
90 sec max Overhead squats 95/65
rest 1 min
*every rep that athlete does not complete the minimum 15 burpee penalty