GROUP CLASS WORKOUT

 

Warm Up:

20 medball slams, 1 min plank, 10 pushups, 20 v-ups, 20 PVC pass throughs

 

Strength:

6×4 Bench Press (Every 90 secs Increase in weight)

 

Metcon:

Dynamic:

18 Min Time Cap Repeat workout from 7/21

30 Wall Balls 20/14

20 Bar Facing Burpees

10 Cleans @155/105*

5 S2OH @155/105*

10 Cleans @155/105*

20 Bar Facing Burpees

30 Wall Balls 20/14

*Weightlifting class or coaches permission required

 

Foundational:

18 Min Time Cap

25 Wall Ball Thrusters

20 Burpees

20 KB Swings

10 DB Push Press

20 KB Swings

20 Burpees

25 Wall Ball Thrusters

 

Mobility:

Pre -Anterior Compartment Smash (pg. 264)

Post – Overhead Tissue Smash with roller (pg. 255)

 

 

SKILLS CLASS

Ring Muscle Up/Pull Up

Handstand Walks