GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Wall Balls, 10 lunges, 15 situps, 4 burpees
10 stretch lunges, 20 leg swings each, 1 minute hip capsule
Strength:
Find 1 Rep Max Squat Clean 14 Minutes
Lean: 6×4 Power Cleans Moderate weight
Metcon:
Welded
4 Rounds
6 Power Cleans 135/95
12 Pullups
3 Rounds
5 Squat Cleans 135/95
10 Lateral Burpees
Advanced: 155/105
Welded Lean
4 Rounds
5 Hang Power Cleans 115/85
10 Burpees
20 Air Squats
20 Ab Mat Situps
Advanced: 135/95
Mobility Of The Day: Adductor Smash
Improves: Knee pain, Knee Out Position, Bottom of Squat
OPEN GYM
8 to 9am
MASTERS CLASS (AGES 40+)
8:30 to 9:45am with Coach Arthur
COMPETITORS CLASS
6:30 to 8pm with Coach Jacob