GROUP CLASS WORKOUT

 

Warm Up:  

Trainer Choice

 

Strength:

10 Minute EMOM

2 Squat Clean Thrusters

Lean: 2 Power Clean+Push Press

 

Metcon:

 

Welded & Welded Lean

For Time:

2K Row

OR 1 Mile Run

OR 10 Min Bike Test

 

Cooldown 3-5 minutes

Abs: 90 sec plank

30 V-Ups, 30 Oblique V-Ups each side

30 Weighted Situps

90 sec plank

 

Mobility Of the Day: Anterior Compartment Smash (pg. 371)

Improves: Shin splints/Knee and Ankle Pain

 

 

 

OPEN GYM

8am to 9am

 

 

 

SKILLS CLASS

• Pull up practice
• Biceps and triceps

 

 

 

MOBS AND YOGS

5:30pm to 6:30pm Yoga only

 

 

 

LADIES NIGHT 

 

Warm Up:

2 mins on a machine

2 round of:

15 Air Squats

15 PVC PT

15 KB Swings

 

Skill Of The Month: Snatch:

Bergner Warm Up

8 Rounds every 1:15 of:

1 Hang power snatch + 1 Power snatch + 2 OHS

 

Core Work:

3×10 of:

4 count flutter kicks

 

Metcon:

Buy in: 30 cals bike

4 round of:

15 hang power cleans

10 toes to bar

5 burpees

Cash out: 50 walking lunges