GROUP CLASS WORKOUT
Warm Up:
2 lap run, 25 Medball slams
2 Rounds 15 PVC PT, 15 air squats, 10 pushups
1 min Glute/piriformis smash with lacrosse ball each side
Strength:
6×3 Strict Press-Every 1:15
Metcon:
Welded
Chipper
50/40 Cal Bike
40 Wall Balls 20/14
30 Toes to Bar
20 DL 185/125
10 Cleans 135/95
Advanced: DL 205/140
Cleans 185/125
Welded Lean
Chipper
50 Wall Balls 20/14
40 V-Ups
30/24 Cal Row
20 Lateral Burpees
10 Deadlifts 185/125
Mobility Of The Day: Tricep Extension Smash
Improves: Front Rack Position, Overhead Position
OLYMPIC LIFTING
8 to 9am With Coach Alvie
MASTERS CLASS (AGES 40+)
8:30 to 9:45 With Coach Arthur
COMPETITORS CLASS
6:30 to 8pm With Coach Jacob