GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

6×3 DL (Every 1:40-Increase in weight) + 10 Push Ups between each set

 

Metcon:

Welded

4 Rounds

10 Thrusters 95/65

10 T2B

10 Box Jumps 24/20

 

Welded Lean

4 Rounds

15 Plank to Pushup

15 V-Ups

15 Goblet Squats 53/35

 

Mobility:

Pre – Banded Hip Capsule (pg. 315)

Post – Piriformis Smash on Lacrosse Ball

 

 

 

OPEN GYM

8am to 9am

 

 

 

SKILLS CLASS

Row

Rope Climb

Arm Pump

 

 

 

MOBILITY AND YOGA

Dealing with those stiff legs of yours

 

 

 

LADIES NIGHT 

 

Warm up:

2 mins on rower then:

20 kb swings

15 PVC PT

10 PVC OHS

5 Burpees

 

Skill of The Month: Jerks

EMOM for 3 minutes complete:

5 jerk dip squat

Then:

5 sets every 1:30

1 push press + 1 Push Jerk + 1 Split Jerk

 

Metcon:

3 Rounds for time of:

30 DU

20 T2B

10 Ground to Overhead

 

Core Work:

3 sets of 1 min max effort

AB Mat Sit ups

Heel Touches

Flutter Kicks