GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
6×3 DL (Every 1:40-Increase in weight) + 10 Push Ups between each set
Metcon:
Welded
4 Rounds
10 Thrusters 95/65
10 T2B
10 Box Jumps 24/20
Welded Lean
4 Rounds
15 Plank to Pushup
15 V-Ups
15 Goblet Squats 53/35
Mobility:
Pre – Banded Hip Capsule (pg. 315)
Post – Piriformis Smash on Lacrosse Ball
OPEN GYM
8am to 9am
SKILLS CLASS
Row
Rope Climb
Arm Pump
MOBILITY AND YOGA
Dealing with those stiff legs of yours
LADIES NIGHT
Warm up:
2 mins on rower then:
20 kb swings
15 PVC PT
10 PVC OHS
5 Burpees
Skill of The Month: Jerks
EMOM for 3 minutes complete:
5 jerk dip squat
Then:
5 sets every 1:30
1 push press + 1 Push Jerk + 1 Split Jerk
Metcon:
3 Rounds for time of:
30 DU
20 T2B
10 Ground to Overhead
Core Work:
3 sets of 1 min max effort
AB Mat Sit ups
Heel Touches
Flutter Kicks