GROUP CLASS WORKOUT

 

Warm Up:

5 Min AMRAP

10 Russian KBS, 10 OHS PVC, 30 sec plank

Finish with 20 PVC PT, 15 GM

 

Skills:

HSPU, Double Unders, Pistols, T2B

16 minutes

 

Metcon:

 

Welded

11 Minute AMRAP
3,6,9,12…
Burpees
DL 95/65
Push Press 95/65
Rest 2 Minutes
3 Minutes Max

Pullups/Rope Climbs

 

Welded Lean

For Time:

10-9-8-7-6-5-4-3-2-1
Med Ball Slams 20/16
Kb Swings 53/35
Med Ball Thrusters 20/16

Adv: 30/20

 

Mobility Of The Day: Suprapatella Smash and Floss (pg.327)

Improves: Knee Pain, Knee Mechanics and Function

 

 

OLYMPIC LIFTING 

8 to 9am

 

 

MASTERS CLASS (AGES 40+)

8:30 to 10am With Coach Arthur