Monday Welded Workout (Nov. 28)

Coach Jacob’s programming walk through for this upcoming week can be found by clicking on this link.

Group Class Workout

Warm Up:

2 rounds: 15/12 calories on a machine, 15 goblet squats, 15 push-ups

Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings

Squat Clean Progression

Strength: (every 1:40)

Welded: 7×2 squat cleans (drop, reset and work up to a 2 rep max)

Welded Lean: 7x2 power cleans + 2 front squats (technique work)

MetCon:

Welded:

12 minute AMRAP

4 power cleans (135#/95#)

4 box jumps (24″/20″)

*increase by 1 rep every round (5, 5, 6, 6, 7, 7…)

Welded Lean:

12 minute AMRAP

10 ring rows

15 calorie bike

20 wall balls (20#/14#)

Mobility of the Day: Do yoga or ROMWOD