GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds

10 goblet squats, 10 lunges, 7 burpees

10 stretch lunges, 20 leg swings each, 1 minute hip capsule

 

Strength:

Find 1 Rep Max Back Squat 15 Minutes

Lean: 5×5 Moderate Weight

 

Welded

For Time:
Buy In: 40 Burpees to rig
3 Rounds
5 Power Cleans 155/105
10 Pullups
15 Hand Release Pushups
50 DU

Adv: 175/125
Adv: Ring Dips

 

Welded Lean

 

For Time:
Buy In:
40 Wall Balls 20/14
3 Rounds
7 Deadlifts 185/135
15 Burpees
30 Air Squats

Adv: 205/145

 

Mobility Of The Day: Quad Smash

Improves: Knee and Hip Pain, Bottom of Squat

 

 

 

OPEN GYM

8 to 9am

 

 

 

MASTERS CLASS (AGES 40+)

8:30 to 9:45 am with Coach Arthur

 

 

 

COMPETITORS CLASS

6:30 to 8pm with coach Jacob