GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
4×6 Back Squat 60-65%
Adv: OH Squat
Metcon:
Welded
For Time:
750 m Row
75 DU
30 Wall Balls 20/14
500m Row
50 DU
20 Wall Balls 20/14
250m Row
25 DU
10 Wall Balls 20/14
Welded Lean
For Time:
Buy in: 90 sec plank
15/12-15/12-15/12-15/12 Cal Bike
20-15-10-5 Box Jumps 24/20
40-30-20-10 Ab Mat Siup Ups
Mobility Of the Day: Low Back Smash (pg. 290)
Improves: Low Back Pain, Unlocks Stiff Low Back
OPEN GYM
8 to 9am
SKILLS CLASS
4:30 to 5:30 with Coach Leo
- Shoulder accessories
MOBS AND YOGS
5:30 to 6:30 With Coach Joel and Yogi Master Savina
– Focus will be on shoulders and overhead position
LADIES NIGHT
Warm Up:
5 rounds 40/20 on the bike
3 minutes of PVC pipe game
Skill of the Month: Deadlift
5 x 3 (every minute)
2 x 3 @70%
2 x 3 @80%
1 x 3+ @90%
100 off the box KB deadlifts (35/53)
WOD:
Death by Barbell Complex
1 power clean + 1 hang clean (95/65)
*once a fail occurs, continue with sit ups until last person has completed the workout