GROUP CLASS WORKOUT

 

Warm Up:  

2 lap run, 25 Medball slams

2 Rounds 15 PVC PT, 15 air squats, 10 pushups

1 min Glute/piriformis smash with lacrosse ball each side

 

Strength:

6×3 Strict Press-Every 1:15

 

Metcon:

Welded

 

Chipper
50/40 Cal Bike
40 Wall Balls 20/14
30 Toes to Bar
20 DL 185/125
10 Cleans 135/95

Advanced: DL 205/140
Cleans 185/125

 

Welded Lean

Chipper

50 Wall Balls 20/14

40 V-Ups

30/24 Cal Row

20 Lateral Burpees

10 Deadlifts 185/125

 

Mobility Of The Day:  Tricep Extension Smash

Improves: Front Rack Position, Overhead Position

 

 

 

OLYMPIC LIFTING

8 to 9am With Coach Alvie

 

 

 

MASTERS CLASS (AGES 40+)

8:30 to 9:45 With Coach Arthur

 

 

 

COMPETITORS CLASS 

6:30 to 8pm With Coach Jacob