GROUP CLASS WORKOUT

 

Warm Up:  

3 Rounds 15 Med ball slams, 15 situps, 10 pushups

10 stretch lunges, 20 PVC PT, 20 leg swings each

 

Skill Day:

Rope Climbs, Toes To Bar, OH Squats 16 minutes

Adv: Muscle Up Work Practice

 

Metcon:

 

Welded

5 Rounds

5 Power Snatches 95/65

10 Burpees

200m Run

 

Advanced: 115/75

Add 1 Rope Climb per Round

 

Welded Lean

2 Rounds

400 m Run

50 Air Squats

25 KB Swings 53/35

15 Plank to Pushup

 

Mobility of the Day: Banded Hip Extension (pg. 329)

Improves: Knee Pain/Low Back & Hip Pain/Hip Extension

 

 

 

OLYMPIC LIFTING CLASS

8am to 9am with Coach Kyle

 

 

 

MASTERS CLASS (age 40+)

8:30am to 9:45am with Coach Arthur