For the next 30 days we will be doing a 30 day fitness challenge countdown and today it starts with a 30 second L-Sit Hold!  You can try and complete the challenge before or after the workout at the back of the gym.  Take a picture of you completing the workout and you will get a ticket towards the raffle of a trip for 2 to the Welded games! Good luck and if you have any questions just ask your coach!

 

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

50 V-Ups

40 DB Bench Press

30 Strict Pullups

 

Metcon:

 

Welded 

20 Min Alt. Partner WOD
2 Squat Clean and Jerk 135/95
4 Lateral Burpees
6 T2B

Adv: 175/120

Welded Lean

2 Rounds (Solo WOD)
800m Run
50 Ab Mat Situps
40/30 Cal Bike
30 Wall balls 20/14

 

Mobility Of the Day: Super Friend Quad Smash

Improves: life long friendships

 

 

YOGA SCHEDULE

Strengthen & Lengthen 

6 to 7am