GROUP CLASS WORKOUT

 

Warm Up:

20/15 cals on machine

2 Rounds 20 Banded GM, 10 Strict DB Press, 12 Lunges

Finish with 20 PVC PT, 10 stretch lunges

 

Strength: 6 Sets of:
2 Power Cleans TnG + Jerk

Every 1:20
Metcon:

Welded

Grace

30 Clean and Jerks 135/95

Scaled: 95/65

Abs: 25 V-Ups

25 Ab Mat Situps
25 Oblique each side
25 Ab Mat Situps

25 Hollow Rocks

Welded Lean

6 Rounds
4 Deadlifts 185/125
7 Box Jumps 24/20
10 Air Squats

Adv: 7 Rounds

 

Mobility of The Day: Tricep Extension Smash (pg.277)

Improves: Elbow Pain, Overhead Position, Front Rack

 

 

 

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