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