GROUP CLASS WORKOUT
Warm Up:
3 lap run, 10 stretch lunges, 20 scorpoins, 25 medball slams, 10 stretch lunges, 20 air squats
Strength:
10 Minute EMOM
1 Front Squat @85%
Metcon:
Welded & Welded Lean
4 Rounds
200 Meter Sprint
10 KB Swings 53/35
10 KB Lunges 53/35
10 Burpees
Then:
Rest 1 Minute (Total score is time including rest)
Mobility:
Pre – Calf Stretch
Post – Achilles and calf smash on KB or foam roller
OPEN GYM
8am to 9am
MOBILITY CLASS
Taking care of those broken down feet!
LADIES NIGHT
Warm-Up:
200m Run
2 Rounds: 20 PVC PT, 15 PVC OHS,
10 Burpees
Skill Of The Month: Handstands
15-20 mins of Handstand Drills Then,
3 Rounds of 1 min max effort
AB Mat Sit-Ups; Hollow Rocks; Russian Twist
Metcon:
Buy-In: 80 Step-Ups
15-12-9
Hang Power Cleans
KB Swings
Cash-Out: 40 Lateral Step-Ups
*Pick a weight light enough to do unbroken; NO SANDBAGGING ;]