A HUGE thank you goes out to the athletes, spectators, and volunteers for making our Second Annual Metcon for Hope competition a huge success!
Over $18,000 was raised to go towards helping local Reno families in need during the holiday season. We can’t thank everyone enough. Until next year!
To check out a walk through of this week’s programming with Coach Jacob, click here!
Group Class Workout
Warm Up:
2 lap run, 1 minute plank, 20/15 cals, 15 single arm kettle bell high pulls, 15 pushups
Finish with: 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings
Hang Clean Progression
Strength: Hang Power Clean (14 minutes)
Welded: Find 1 rep max
Lean: 7×4 (technique work)
MetCon:
Welded:
5 Rounds
6 bar facing burpees
5 power snatches/cleans (115#/75#)
Cash Out: 15 overhead squats/front squats
*8 minute time cap
Welded Lean:
5 Rounds
10 burpees
10 box jumps (24″/20″)
10 calorie on a machine
*15 minute time cap
Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!