Workout For January 11th

GROUP CLASS WORKOUT

 

Warm Up:

3 lap run

2 Rds: 10 jump squats, 10 pushups, 16 lunges, 45 sec plank

75 sec Hip Capsule Mobilization each side

 

Strength:

14 Heavy Squat Cleans
1 Every 45 seconds

Lean: Power Clean + Front Squat

 

 

Metcon:

Welded

5 Rounds
6 Power Snatches 95/65
12 Burpees
24 Air Squats
Cash Out: 100 DU

 

Welded Lean

10 Rounds
1 Minute Work Machine

30 Seconds Rest

For Max Cals

 

Mobility of The Day: Super Front Rack Mobilization
Improves: Front Rack Positions, Overhead Position

 

 

OPEN GYM

8 to 9am

 

 

MASTERS CLASS (AGES 40+)

8:30 to 10am With Coach Arthur