GROUP CLASS WORKOUT

 

Warm Up:

4 Rounds

4 inchworms, 8 pushups, 12 air squats, 12 PVC PT

 

Strength:

10 Sets EMOM

Power Snatch+OH Squat

Foundational: 2 Power Snatches

 

Dynamic

For Time:

20-16-12-8-4

Alt. DB Snatches @70/45-60/35

HSPU

10-8-6-4-2

20 Double Unders after each set

 

Foundational

For Time:

20-16-12-8-4

Alt. DB Snatches

Box HSPU

10-8-6-4-2

40 Singles after each set

 

Mobility:

Pre – Banded Bully (pg. 268)

Post – First Rib With Lacrosse Ball On Rig

 

 

MOBILITY CLASS

Relieving tension in the calves and feet

 

 

SKILLS CLASS 

KB Snatch/ OH Squat

Wall Ball Secrets

Handstand Walking Made Easy

 

 

WOMEN’S CLASS WORKOUT

 

Warm Up: 

Thunder Struck

 

Metcon:

50-40-30-20-10 of:

Cals on Machine

Singles or Double Unders

KB Swings

Burpees