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