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