Workout For December 9th

29
Nov

Workout For December 9th

GROUP CLASS WORKOUT

 

Warm Up:

3 lap run

1 min plank, 25 air squats, 20 situps, 10 pushups

Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions

 

Skills:

Tire flips, Hand Stand Pushups, OHS, Toes to Bar 16 minutes

 

Metcon:

Welded

 

3 Rounds
10 Pullups
10 Thrusters 75/55
3 Rounds
10 C2B
10 Thrusters 95/65

Cooldown: 5 Min Foam Roller
Quads/Back
Welded Lean

5 Rounds

15 Burpees

10 Thrusters 75/55

Cooldown: 5 Min Foam Roller
Quads/Back

 

Mobility Of The Day: Tricep Extension Smash (pg. 276)

Improves: Front Rack Position, OH Position, Elbow Pain

 

 

OLYMPIC LIFTING CLASS

8 to 9am With Coach Alvie

 

 

MASTERS CLASS (AGES 40+)

8:30 to 10am With Coach Arthur

 

 

COMPETITORS CLASS

6:30 to 8pm With Coach Leo

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