GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

2 Rounds: 12 KBS Russian, 12 pushups, 12 air squats

Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM

 

Strength:

6 Rounds of: 2 Power Cleans + Jerk
Lean: 4 Deadlifts Moderate Weight
Every 1:20

 

Metcon:

Welded

5 Min AMRAP
45/35 Cal Ski
Max Rep Thrusters 95/65
2 min rest
5 Min AMRAP
45/35 Cal Bike
Max Rep Clean and Jerk 135/95
2 min rest
5 Min AMRAP
45/35 Cal Row
Max Rep Squat Cleans 155/105

 

Welded Lean

19 Min AMRAP
20 Box Jumps 24/20
30 Ab Mat Situps
20 Jump Switch Lunges
:30 Second Plank

 

 

Mobility of The Day: Calf Smash

Improves: Knee pain, foot pain, bottom of the squat

 

 

YOGA SCHEDULE 

Strengthen & Lengthen

6 to 7am

4:30 to 5:30pm

Rest & Restore

5:30 to 6:30pm