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