GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength: 8 Min EMOM
2 Back Squats @ 80%
Lean: 4 Back Squats @70%
Metcon:
Welded
25 Min EMOM
- 5 CJ 135/95
- 14 KB Swings 53/35
- 12 T2B
- 8 Front Squats 135/95
- Rest
Advanced: 155/105
3 MU Instead of T2B
Welded Lean
25 Min EMOM
- 10 Thrusters 85/55
- :40 Second Plank
- 14 KB Swings 53/35
- 10 Burpees
- Rest
Advanced: 95/65
13 Burpees
Mobility Of the Day: Hip Capsule Mobilization (pg.315)
Improves: Squat and Pulling Mechanics/Proper Hip Function
OPEN GYM
8am to 9am
SKILLS CLASS
- Mastering the Push up and Air squat
- Strict pull up work
MOBS AND YOGS
5:30pm to 6:45 with coach Joel and Yoga master Savina
LADIES NIGHT
Warm up:
3 laps
3 rounds – 15 air squats, 10 PVC PT and 5 burpees
Skill of the month: Toes to Bar
5 Rounds
30sec. of work/15 sec. of rest
Core Work:
2 Rounds
15 Hollow rocks
15 Super Mans
15 V-Ups
Metcon:
50-40-30-20-10
Double Unders
KB Swings
2 Minute Rest
7 min AMRAP
5 double tap wall balls
10 weighted step ups