GROUP CLASS WORKOUT

 

Warm Up:

2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups

 

Strength:

Dyn: 50 Push Ups (Advanced-Banded) Found: 40 Pushups

Dyn: 100 Tricep Extensions Found: 80 Tricep Extensions

Dyn: 30 DB Lunges Each leg(Adv OH DB) Found: 20 DB Lunges Each leg

 

Metcon:

Dynamic:

10 Rounds For Time (Partner)

Alternate Rounds

3 Cleans 135/95

7 DB Thrusters @35/20

Sprint Workout!

 

Foundational

10 Rounds For Time (Partner)

Alternate Rounds

6 KB Swings

6 DB Thrusters

Sprint Workout!

 

Mobility:

Pre – Anterior Compartment Smash (pg. 264)

Post – Super Couch (pg. 331)

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups

 

Strength:

8×3 Touch and go power cleans

 

Metcon:

3 Rounds of:

4 Minute AMRAP

6 Front Squats @155/105

10 DB Snatches @65/40

Rest 1 Minute

 

Mobility:

Partner hamstring smash