GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

Front Squat 3×3 @75% 2×2 @80% 1×2 @ 85%

Lean: Front Rack Lunge 6×6 Total Reps

Every 1:25

 

Metcon:

Welded

3 Rounds for Time:

20 Box Jumps 24/20

20 Hand Release Pushups

10 Deadlifts 205/140

Advanced 225/155 DL

 

 

Welded Lean

3 Rounds for Time:

20/15 Cal Bike

20 Plank To Pushups

10 Deadlifts 205/140

Advanced 225/155 DL

 

 

Mobility:

Pre – Super Front Rack (pg. 260)

Post – Calf Smash

 

 

 

OPEN GYM

8am to 9am

 

 

 

SKILLS CLASS 

Handstand Walks/Pushups

Shoulder Accessory

 

 

 

MOBS AND YOGS

5;30 to 6:45

 

 

 

LADIES NIGHT

Warm up:

Tabata jump rope

 

Skill:

Kipping Pull-Up

3 sets of :30 sec max effort

 

WOD: Dice Game

40 Du

12 Box Jumps

150m Row

15 KB Swings

8 Burpees

15 Medball Slams