Workout For August 11th - Double Edge Fitness

GROUP CLASS WORKOUT

Warm Up:

3 lap run, 25 air squats, 20 scorpions

2 lap run, 20 situps, 8 burpees, 20 PVC PT, 8 burpees

Strength:

8 Rounds Every 1:20

2 Power Snatch + OH Squat

Lean: 2 Hang Power Clean + Front Squat

Metcon:

Welded

15 Min AMRAP

Buy in: 60 Ab Mat situps

10 Pullups

10 Hand Release Pushups

10 Box Jumps 24/20

At 8 minute mark 90 sec plank*

Advanced: Chest to Bar Pullups

Welded Lean

15 Min AMRAP

Buy in: 60 Ab Mat situps

3 Man Makers 35/20

12 Plank to Pushup

10 Box Jumps 24/20

At 8 minute mark 90 sec plank*

Mobility of the day:

Shoulder Rotator and Smash (p.250)

Improves Ext. and Interal rotation, helps relieve shoudler pain

OPEN GYM

8am to 9am

SKILLS CLASS