Workout For July 30th

29
Nov

Workout For July 30th

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

10 Sets Every 1:15

1 Front Squat @85% + 8 Heavy  KB High Pulls

Lean: 6 Total Front Rack Lunges

 

Metcon:

Welded and Welded Lean

14 Minute AMRAP

Buy In: 60/50 Cal Row

10 T2B

10 Burpees

5 DL @225/155

 

Challenge:

Ski instead of Row

 

Mobility:

Pre – Hip and External Rotation (pg. 307)

Post – Scapula smash with lacrosse ball

 

 

 

OPEN GYM

8am to 9am

 

 

 

SKILLS CLASS

Explosive training

. Weighted box jumps

. Knee jumps

. High jumps
. Sprints

 

 

 

MOBS AND YOGS

Working on those tight hips/back and quads

 

 

 

LADIES CLASS NIGHT

Warm up:

250m row, 15 KB DL High Pulls, 150m Row, 10 Burpees

 

Skill of the month: Jerks

1 rep max from the rack

 

Metcon:

“Fight Gone Bad”

 

 

 

COMPETITION CLASS WORKOUT

CLICK HERE

 

 

 

 

Leave a Reply