Workout For December 21st

29
Nov

Workout For December 21st

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

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