As most of us know by now, a proper warm up that includes mobility can be the difference between feeling good on those 4 rep back squats or feeling like you are getting crushed!  To help facilitate your warm up we are now offering pre-mobility before class begins.  The pre-mobility will always be on the board or on the blog and will be focused to help you prepare for the strength portion of the workout.

These pre-mobility exercises are mean to effectively prepare you for the upcoming strength by helping free up areas of restriction directed towards the movement at hand.   You are welcome to work on areas of restriction and we highly encourage everyone to try and show up 15 to 20 mins early to work on your mobility.

By freeing up your areas of restriction you will notice not only an increase in performance but you will also help yourself to remain pain free.  If you have any questions about mobility you can contact [email protected]

 

Group Class Workout

 

WARM UP

3 Rounds of:

12 PVC good mornings, 12 PVC OH squats, 15 pushups, 2 laps

 

STRENGTH

3 DL+1 PC EMOM 8 Minutes Increase in Weight

 

METCON

Dynamic:

14 Minute Alt. Partner Workout

2 Power Cleans 115/85

2 Push Press 115/85

15 Double Unders
Foundational:

14 Min Alt. Partner Workout

5 KB Swings

5 DB Push Press

20 singles

MOBILITY

 Pre – Hip Capsule Mob (pg. 315)

Post – Banded OH Distraction (pg. 257)

 

 

 

Competitors Class Workout

 

WARM UP

3 Rounds of:

12 PVC good mornings, 12 PVC OH squats, 15 pushups, 2 laps

 

STRENGTH

6X3 Clean DL (Heavy)

 

METCON

4 Rounds Of:

5 power snatches @ 115/75

8 DB thrusters @ 55/35

400 meter run

Finish with 20 shoulder to OH @ 115/75