GROUP CLASS WORKOUT

 

Warm Up:

Trainers choice

 

Strength: 12 min EMOM

Welded: 1 front squat @ 80% + 2-5 strict pull ups or ringrows

Welded Lean: 4 front squats @ 50% + 4 Burpees

 

Metcon:

Welded

30 Box jumps 24/20

15 Power Cleans 135/95

15 T2B

15 Burpees

 

Welded Lean

30 Wall Balls

30 Box Jumps 24/20

15 Deadlifts 185/125

15 T2B

 

Mobility: 

Pre – Banded Hip Extension (pg. 329)

Post – Calf Smash

 

 

 

OPEN GYM

8am to 9am

 

 

 

SKILLS CLASS

Pistol practice

Sled push and pull

 

 

 

MOBS AND YOGS

Shoulders and Back

 

 

 

LADIES NIGHT

TBA