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