Workout For January 18th

GROUP CLASS WORKOUT

 

Warm Up:

3 Rds: 15 KBS Russian, 10 Pushups, 15 PVC PT

Finish with: 10 burpees and 15 PVC GM

1 min Banded OH distraction with bands

 

Strength:

10×3 TnG Power Clean Every 1:15

 

Metcon:

Welded

 

 

14 Min AMRAP
Buy In: 50/40 Cal Bike
7 Shoulder to OH 95/65
7 Pullups
7 Front Squats 95/65

Adv: 115/75, C2B

 

Welded Lean

4 Rounds
30 Air Squats
20/15 Cal Row/Ski
20 Box Jumps 24/20
10 Burpees to Rig

 

Mobility of The Day: Super Front Rack Mobilizatioin
Improves: Front Rack Position, Overhead Position

 

 

YOGA
Strengthen and Lengthen:

6 to 7am
4:30 to 5:30pm

Rest and Restore:
5:30 to 6:30pm

Guided Stretching:
7 to 7:30am