Workout For October 13th

29
Nov

Workout For October 13th

GROUP CLASS WORKOUT

 

Warm Up:

3 lap run

2 Rds: 20 banded GM, 12 goblet squats, 4 inchworms

20 leg swings, 10 stretch lunges

 

Strength:

Find a 10 Rep Back Squat Max 14 Minutes
Lean: 3×10 Moderate weight

 

Metcon:

Welded

 

14 Min AMRAP
50 Wall Balls 20/14
40 KB Swings 53/35
30 Toes To Bar
20 S20H 95/65

Adv: Add 5 MU/15 Ring Dips

Adv: 115/105
Welded Lean

14 Min AMRAP
50 Wall Balls 20/14
40 Ab Mat Situps
30/22 Cal Bike
20 Thrusters 75/55

Adv: Add 5 MU/15 Ring Dips

Adv: 95/65

 

Mobility of the day: Couch Mobilization (pg.331)

Improves: Back and Hip Pain, Knee Pain, Hip Extension

 

 

 

OPEN GYM

8 to 9am

 

 

 

SKILLS CLASS

  • Sled pull and push
  • Hamstring accessories

 

 

 

 

COMPETITORS CLASS 

6:30 to 8pm with Coach Jacob

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