Group Class Workout
Warm Up: 2 Min machine go Hard get warm!
2rds: 12 pushups, 12 KB single arm high pulls, 4 inchworms
Finish with: 30 banded GMs, 15 PT
Strength: Barbell Progression Power Clean
Find 1 Rep Max Power Clean 14 Minutes
Lean: 7×3 Power Clean Every 2 Minutes
500 Meter Row
10 Power Cleans 135/95
8 Front Squats 135/95
20 Lateral Burpees
Adv: 6 Power Cleans 205/135
5 Front Squats 205/135
Time Cap 20 Min Record Time
(Add one second to time for every uncompleted rep after 20:00)
Cal Bike 30/24, 20/15, 10/8
Med Ball Slams 30/20
Rest 2 Minutes
Double Unders (Singles stay the same)
16 Minute Time Cap
Keep Intensity up! Push the pace! (Add one second to time for every uncompleted rep after 16:00
Mobility Of The Day: Lower back stiff, pain in your shoulder?
Talk to your coach! We are here to help! Ask us!