Workout For November 12th

29
Nov

Workout For November 12th

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

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