Workout For April 11th

29
Nov

Workout For April 11th

Todays Challenge is 20 alternating pistols in 1 minute!  Scaled is to a 12 inch box with 1 45lb plate.  Take a picture of you attempting this challenge and then show it to the front desk for a raffle ticket!

 

GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds of: 30 sec Plank OR 30 sec Handstand Hold ,10 Goblet Squats, 10 OH Plate Lunges,

Finish with:

1 Min Lateral Hip Distraction, 15 PVC PT, GM

 

Strength:

7×2 Front Squat 80-85%
Every 90 Seconds

Challenge:

20 alt. Pistols in 1 minute. Scaled to 16 inch box

 

Metcon:

 

Welded

5 Rounds
3 Min AMRAP
3 Power Snatches 115/75
6 Box Jumps 24/20
9 Air Squats

Rest 1 min
Scaled: Power Cleans
Adv: 135/95

 

Welded Lean

5 Rounds
3 Min AMRAP
10 Cal bike
10 Thrusters (45/35)
5 Burpees

Rest 1 min
Adv: 75/55

 

Mobility of The Day: Super Front Rack Mobilization

 

 

YOGA SCHEDULE

Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm

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