GROUP CLASS WORKOUT
Warm Up:
2 Rounds
50 DU or (80)singles, 12 goblet squats, 20 russian KB swings
Finish with 20 PVC PT, 15 PVC GM
Strength:
Front Squat 6×2 @ 80%
Lean: 6×5 Every 1:15
Metcon:
Welded
10 Min EMOM
3 Power Snatches 95/65
6 Burpees
rest 2 min
7 Min EMOM
2 Power Snatches 115/85
5 Burpees
Advanced: Men 115/135
Women 85/95
Challenge: 7 Burpee for both
Welded Lean
19 Min AMRAP
200 m Run
16 DB Lunges 35/20
12 Burpees
45 sec plank
Mobility of the day: Adductor Smash (pg. 340)
Improves: Knee out position/Knee pain/Back & Hip pain
OPEN GYM
8am to 9am
SKILLS CLASS
- Pistols
- Hamstrings and quad accessory
- Sled pull