GROUP CLASS WORKOUT

 

Warm Up:  

20/15 cal machine

2 Rounds: 10 DB Thrusters, 15 situps, 12 lunges, 5 burpees

15 PVC PT, GM, 20 leg swings

 

Strength:

12 Minutes
Find 1RM Power Clean
Lean: 7×3 Power Cleans

 

Metcon:

Welded

 

15 Minute AMRAP

3 Power Cleans 155/105
5 T2B
7 Lateral Burpees
10 Wall Balls 20/14

Adv: Add 1 MU per round

 

Welded Lean

15 Min AMRAP
3 Deadlifts 185/125
5 T2B
7 Lateral Burpees
10 Wall Balls 20/14

Adv: 205/140

 

Mobility of The Day: Banded Hip Capsule

Improves: Squat, Deadlift, Hip Pain, Knee Pain

 

 

OPEN GYM

8 to 9am

 

 

MASTERS CLASS (AGES 40+)

8:30 to 10am With Coach Arthur