GROUP CLASS WORKOUT
Warm Up:
2 Rounds
20 Med ball slams, 15 air squats, 10 pushups, 2 lap run
Strength:
8 Rounds (Every 75 seconds)
Dynamic: 2 Heavy Squat Cleans (Not touch and go)
Foundational: 8×2 Power Clean
Metcon:
Dynamic
For Time: 18 Min Time Cap
50 Double Unders
18 DL@185/135
18 Cals Alt
15 Power Cleans @135/95
15 Cals Alt
12 Front Squat @135/95
12 Cals Alt
9 Push Press @95/75
9 Cals Alt
50 Double Unders
Foundational
For Time: 18 Min Time Cap
100 Singles
20 Kb High Pulls
9 Cals Alt
20 KB Swings
9 Cals Alt
12 Goblet Squats
9 Cals Alt
12 DB Push Press
9 Cals Alt
100 Singles
Mobility:
Pre – Light Lat Smash on Roller
Post – Super Couch Mobilization
COMPETITORS CLASS WORKOUT
Warm Up:
2 Rounds
20 Med ball slams, 15 air squats, 10 pushups, 2 lap run
Strength:
Squat Cleans
7×2 Touch & Go building up to the heaviest possible
Metcon:
21-15-9
Toes to bars
Snatch @ 115lb/85lbs
Mobility:
Super Friend Calf Smash