GROUP CLASS WORKOUT

 

Warm Up:

3 laps, 1 min plank, 15 goblet squats, 15 V-ups

15 PVC GM, 20 leg swings, 15 burpees

 

Strength:

9 Rounds

Squat Clean + Front Squat + Jerk

Lean: Power Clean + 2 Hang Cleans

 

Metcon:

 

Welded

14 Min AMRAP

50 DU

25 Wall Balls 20/14

12 Power Cleans

115/85, 135/95, 155/105, 175/120

 

Advanced

135/95, 155/105, 175/120, 205/140

 

Welded Lean

14 Min AMRAP

10 Cal Row

10 Thrusters 95/65

10 Cal Bike

10 Plank To Pushup

 

Mobility of the Day: Super Front Rack Mobilization (pg.

Improves:  Front rack position/OH pressing position

 

 

 

OPEN GYM

8am to 9am

 

 

 

COMPETITORS CLASS**

6:30pm to 8pm with coach Jacob

**Must have approval from coach Jacob to join class