GROUP CLASS WORKOUT

 

Warm Up:

20/15 cals on machine

Finish with 20 PVC PT, 10 stretch lunges

2 Rounds 20 Banded GM, 12 Pushups, 12 Lunges

 

Strength:

6 Sets of:
1 Power Clean + 2 Hang Power Clean + 2 Front Squats
Every 95 seconds

 

 

Metcon:

 

Welded

15 Minute AMRAP
20/15 Cal Row
15 Thrusters @75/55
10 Pull Ups
5 Burpee Box Jumps 24/20

Adv: 95/65
Chest to Bar

 

Welded Lean

15 Minute AMRAP
20/15 Cal Bike
15 KB Swings 53/35
10 Burpees

:30 Plank

 

Mobility of The Day: Sink Mobilization (pg. 271)

Improves: Shoulder pain and extension

 

 

 

OPEN GYM

8 to 9am

 

 

 

MASTERS CLASS (AGES 40+)

8:30 to 9:45am With Coach Arthur

 

 

 

COMPETITORS CLASS

6:30 to 8pm With Coach Jacob