GROUP CLASS WORKOUT

 

Warm Up:  

30/24 Cal Machine

2 Rounds: 45 sec goblet squat hold, 15 OHS PVC, 4 inchworms

Finish with 20 leg swings each, 15 PVC GM

 

Strength:

8 X 1 Squat Clean and Jerk Every 1:20
Lean: Power Clean+3 Push Press

 

Metcon:

Welded

16 Minute AMRAP
30 Box Jumps 24/20
20 Power Cleans 135/95
30 Wall Balls 20/14
20 Power Cleans 155/105
30 Box Jumps 24/20
20 Power Cleans 185/125
30 Wall Balls 20/14
Max Power Cleans 205/140

 

Welded Lean

30/30-4 Minutes Each
Jump Switch Lunges
Assault Bike
KB Swings 53/35
Plank

 

Mobility of The Day: Banded Hip Distraction

Improves: Hip & Low Back Pain, Squat & Deadlift Position

 

 

YOGA SCHEDULE

Strengthen & Lengthen

6 to 7am

4:30 to 5:30pm

Rest & Restore

5:30 to 6:30pm