Wednesday 1/31/18

Wednesday 1/31/18

30 Minute Class Workout
Metcon (Time)
Chipper (Time cap 15 min)

30 Calorie Row or 400m Run
21 Thrusters (unbroken) (95/65)
21 Bar Facing Burpees
21 Power Clean and Jerk (95/65)

30 KB Swings (55/40)
15 Push ups
15 Thrusters
15 Chest to Bar Pull Ups

30 KB Goblet Squats (55/40)
9 Turkish Get Ups (55/40)
9 Hang Power Snatch (95/65)
9 Push Press (95/65)

Row 30 Calories

1 Hour Class
Warm up with Clean Pulls, High Pulls, Power Cleans and Front Squats. Start with empty bar.
Metcon (Weight)
6 rounds as follows:

Rounds 1-5: 2 Cleans every 20 seconds for 2 minutes.

Rest 1 minute between rounds. Increase weight each round.

Round 6: 2 Cleans every 20 seconds for 5 minutes.

Metcon (Time)
Chipper (Time cap 15 min)

30 Calorie Row or 400m Run
21 Thrusters (unbroken) (95/65)
21 Bar Facing Burpees
21 Power Clean and Jerk (95/65)

30 KB Swings (55/40)
15 Push ups
15 Thrusters
15 Chest to Bar Pull Ups

30 KB Goblet Squats (55/40)
9 Turkish Get Ups (55/40)
9 Hang Power Snatch (95/65)
9 Push Press (95/65)

Row 30 Calories

2018-01-31