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