GROUP CLASS WORKOUT
Warm Up:
1 min plank, 30 air squats, 20 situps, 15 pushups
10 burpees
Finish with 15 PVC PT, GM and 20 leg swings each
Strength:
Back Squat
2×8 @60%, 3×3 @75%
Every 90 Seconds
Metcon:
Welded
5 Rounds
3 Min AMRAP
3 Power Cleans
6 Hand Release Pushups
9 Air Squats
Rest 1 min
Men: 115, 135, 155, (175, 205)Adv
Women:75, 95, 105, (125, 140)Adv
Welded Lean
5 Rounds
3 Min AMRAP
4 Thrusters
6 Plank To Pushups
8 Ab Mat Situps
Rest 1 min
Men: 65, 75, 75, 95, 95lbs
Women:35, 55, 55, 65, 65lbs
Mobility of The Day: Banded Hip Extension
Improves: Hip and Knee Pain, Top of Squat and Deadlift
OPEN GYM
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 9:45am With Coach Arthur
COMPETITORS CLASS
6 to 8pm With Coach Jacob