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GROUP CLASS WORKOUT   Warm Up: 3 Rounds: 7 inch worms, 20 situps, 15 PVC pass throughs   Strength: 5×4 Push Press Increase in weight Every 90 seconds   Metcon: Dynamic 5 Clean and Jerks 135/95 15 Pullups 25 Cals Row 35 Wall balls 20/14 5 Clean and Jerks 135/95 35 Wall balls 20/14 25 Cals Bike 15 Pullups 5 Clean and Jerks 135/95   Foundational 10 Deadlifts 25 Ring rows 20 Cals Row 30 Wall Balls/Thrusters 10 Deadlifts 30 Wall balls/Thrusters 20 Cals Bike 25 Ring rows 10 Deadlifts   Mobility: Pre – Banded Bully (pg. 268) Post – Lat smash on lacrosse ball or foam roller       COMPETITORS CLASS WORKOUT  CLICK HERE       OLYMPIC LIFTING CLASS Strength: Power Snatch+Over Head Squat Power Clean   Accessory: Snatch High Pull Box Back Squat Strict PressRead more

GROUP CLASS WORKOUT   Warm Up:   3 Rounds 15 Med ball slams, 15 PVC PT, 5 Inch worms, 10 V-Ups   Strength: 18 Singles Sumo DL (Every 30 Seconds)   WOD:   Welded  15 Min AMRAP 200 m Run 10 OH Plate Lunges 45/25 10 Push Press 95/65 30 DU   Welded Lean 15 Min AMRAP 400 m Run 20 Russian Twists each side 20/16 20 Med ball Slams 20/16 30 DU   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – T-Spine Smash on Foam Roller       OLYMPIC LIFTING CLASS Strength: Find 1RM Strict Press   Accessory: Super Set of: T-bar Row Belt Squats Glute Ham Raises       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 10 burpees, 20 PVC PT 15 pushups, 20 PVC PT 2 Rounds 20 hollow rocks, 10 KB swings   Strength: 50 Hanging KB High Pulls 100 Banded Lat Pull Downs 100 Banded Tricep Extensions 3 Minute Farmer Carry Hold   Metcon: Welded & Welded Lean 20 Minute AMRAP Partner/One Works One Rests 200 Meter Run 10 Thrusters @95/65-75/55 *Pick a weight you can do all 10 reps unbroken. Partner resting must complete 20 Hollow Rocks.   Mobility:  Pre – Posterior Chain Floss Post – Super Friend quad smash       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 3 laps 3 Rounds 5 inchworms, 15 PVC PT, 15 hollow rocks Finish with 15 burpees   Strength: Bench Press 6×3 Increase in weight Every 1:30   Metcon: Welded & Welded Lean   4 Rounds 400 Meter Run 21 KB Swings 53/35 15 Box Jumps24/20 9 Burpees   Mobility: Pre – Banded Bully Post – Calf Smash/Stretch       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: Trainers Choice   Strength: 7 Singles Back Squat @90% (Every 90 seconds) Lean: 7×5 Back Squat @50-60% (Evey 90 seconds)     Welded and Welded Lean For Time: 1000 Meter Row 100 Double Unders 1 Mile Run   Mobility: Pre – Super Couch Hip Mobilization Post – 5 minute cool down on bike or rower       OPEN GYM 8am to 9am       SKILLS CLASS Pump with LEO!       MOBILITY CLASS “Mobs and Yogs”  introduction to whats in store!       LADIES NIGHT CLASS   Warm-up: 200m Run, 500m Row, 200m Run   Skill Of The Month: Handstands – 4 sets of Max Holds: Tuck Planche Holds – 20 Pike Drag Ups – 20 Straddle Motions & Timing   Metcon: Buy-In: 50 DU’s 21-15-9 Cals on the Rower Push Jerks Cash Out: 20 BurpeesRead more