GROUP CLASS WORKOUT

 

Warm Up:

3 lap run

30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees

 

Strength:

30 Chin Ups then SUPER SET:

4×15 Standing DB Upright Row Heavy

4×10 Lunges Each Leg Heavy

4×20 Oblique V-Ups Each Side

 

Metcon:

Dynamic

For Time:

50 Ab Mat Situps

40 Air Squats

30 Cals Row

20 T2B

10 Clean and Jerks 135/95

20 T2B

30 Cals Bike

40 Air Squats

50 Ab Mat Situps

 

Foundational

For Time:

45 Ab Mat Situps

35 Air Squats

25 Cals Row

15 K2E/V-Ups

20 KB Swings

15 K2E/V-Ups

25 Cals Bike

35 Air Squats

45 Ab Mat Situps

Mobility:

Pre – Anchored T-spine (pg. 238)

Post – Superfriend quad smash or foam roller quad smash

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

3 lap run

30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees

 

Strength:

14 Power Cleans @80%

 

Accessory: 

30 Glute Ham Raises

 

Metcon:

7 Min AMRAP

3 Squat Snatches 95/65

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9

9

etc..

 

Mobility

Partner Quad and Calf Smash