GROUP CLASS WORKOUT
Warm Up:
20/15 cal machine
2 Rounds: 10 jump squats, 15 PVC PT, 10 pushups
Finish with:1 min Goblet squat hold, 20 leg swings each side
Strength:
12 Minutes
Squat Snatch Work
Lean: EMOM 2 Hang Power Snatches+10 Lunges
Metcon:
Welded
4 Rounds
18/14 Cal Machine
12 Front Squats 95/65
10 Push Press 95/65
5 Burpee Pullups
Adv: 115/75
2 Rope Climbs instead of BP
Welded Lean
4 Rounds
18/14 Cal Machine
15 Wall Balls 20/14
10 Pushups
5 Burpee Box Jumps 24/20
Mobility of The Day: Anterior Compartment Smash (pg. 264)
Improves: Overhead Position, Shoulder Pain and Impingment
OPEN GYM
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 10am With Coach Arthur
COMPETITORS CLASS
6:30 to 8pm With Coach Jacob