GROUP CLASS WORKOUT

 

Warm Up: 2 min machine

2 Rds: 12 air squats, 7 burpees, 12 PVC PT

1 Minute each side banded overhead distraction

 

No Strength

 

 

Metcon:

Welded

100 DU
80 Wall Balls 20/14
60/45 Cal Row
40 Pullups
20 Thrusters 95/65
15 Hand Release Pushups
10 Power Cleans 125/85

Adv: 115/75 Thrusters
HSPU instead of Hand Release
Power Cleans 205/140lbs
Finish 5 Rope Climbs

 

Welded Lean

 

For Time:

100 Total Body Weight Lunges
35/28 Cal Bike
30 Burpees
35/28  Cal Bike
60 Wall Balls 20/14

 

Mobility of The Day: Hip Capsule Internal Rotation (317)

Improves: Hip Function and Hip Pain

 

 

OPEN GYM

8 to 9am

 

 

MASTERS CLASS (AGES 40+)

8:30 to 10am