Sample Tuesday Class
2 Rounds
Walk it Out, Push-Up Toe Tap
Pass Arounds
Swings
[8:00 Clock]
-8 A Squats
-8 Suitcase Deadlift / side
-8 Lawn Mower Row / side
-8 1/2 Kneeling Press / side
4 Sets:
-12-15 Goblet Squat
-15-20 Push-Ups
-30s hollow hold
Max Rounds in 20:00
-20 Deadlift
-50ft Farmer’s Carry
-150m Run
3-4 Rounds for Quality
6-12 Inverted Row
12 Overhead Triceps Extension
12 Crush Grip KB Curls
Sample Thursday Class
3 Rounds
Pass Around
Thruster
Hang Snatch
Windmills
Max Rounds for 12:00
(You Go, I Go)
-5 Gorilla Rows
-5 Deadlifts
-5 Snatches
Every 2:00 x 5:
-6-8 Split Lunge
-50ft Dual Overhead Carry
Every 1:00 x 16:
-Min 1: 9-12 AirBike Calories
-Min 2: 12-20 Wall Balls
-Min 3: 9-18 Rower Calories
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