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

• Kipping and butterfly pull ups
• Back accessories