GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

7×2 Back Squat @80% (Every 1:15)

Lean: 7×3 Back Squat @ 70% (Every 1:15)

 

Metcon:

 

Welded and Welded Lean

3 Rounds

Max Effort

2 Min. Burpees

2 Min. Toes to Bar

2 Min. Cals on Bike

Rest 1 Minute

 

Mobility:

Pre – Hip and External Rotation (pg. 307)

Post – 5 minute cool down and then trainers favorite mobility

 

 

 

OPEN GYM

8am to 9am

 

 

 

SKILLS CLASS 

Bar Muscle Ups

Rope Climbs

Hand Stand Walks

 

 

 

MOBILITY CLASS

New and improved mobility techniques from Supple Leopard 2!

 

 

 

LADIES NIGHT

 

Warm-Up:

8 Rounds of 30/30 Air Squat/Burpees

 

Skill of the Month: Handstands

Getting upside down;

Handstand Drills

2 Rounds

10 GHD Sit-ups/20 AbMat Sit-ups

15 Hollow Rocks

20 Dragon Flags
Metcon:

LADY MASH

3 Rounds

12 Off The Box Push-Ups

25 Double Unders

1 Min Rest

3 Rounds

12 Deadlifts (95)

12 Cals on Bike