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

1. 5 CJ 135/95
2. 14 KB Swings 53/35
3. 12 T2B
4.  8 Front Squats 135/95
5. Rest

 

Advanced: 155/105

3 MU Instead of T2B

 

Welded Lean

25 Min EMOM

1. 10 Thrusters 85/55
2. :40 Second Plank
3. 14 KB Swings 53/35
4. 10 Burpees
5. 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