GROUP CLASS WORKOUT

 

Warm Up:

3 lap run, 10 stretch lunges, 20 scorpoins, 25 medball slams, 10 stretch lunges, 20 air squats

 

Strength:

10 Minute EMOM

1 Front Squat @85%

 

 

Metcon:

Welded & Welded Lean

4 Rounds

200 Meter Sprint

10 KB Swings 53/35

10 KB Lunges 53/35

10 Burpees

Then:

Rest 1 Minute (Total score is time including rest)

 

 

Mobility:

Pre – Calf Stretch

Post – Achilles and calf smash on KB or foam roller

 

 

 

OPEN GYM

8am to 9am

 

 

 

MOBILITY CLASS 

Taking care of those broken down feet!

 

 

 

LADIES NIGHT

 

Warm-Up:

200m  Run

2 Rounds: 20 PVC PT, 15 PVC OHS,

10 Burpees

 

Skill Of The Month: Handstands

15-20 mins of Handstand Drills Then,

3 Rounds of 1 min max effort

AB Mat Sit-Ups; Hollow Rocks; Russian Twist

 

Metcon:

Buy-In: 80 Step-Ups

15-12-9

Hang Power Cleans

KB Swings

Cash-Out: 40 Lateral Step-Ups

 

*Pick a weight light enough to do unbroken; NO SANDBAGGING ;]