GROUP CLASS WORKOUT
Warm Up:
4 Minutes Machine 45/15 Work/Rest
2 Rounds 15 KBS Russian, 12 Pushups, 15 PVC PT
Finish with 1 minute Hip Capsule Stretch Each Side
Strength:
1 Rep Max Power Clean 13 minutes
Lean: 6×3 Power Clean Moderate weight
Metcon:
Welded
Every 5 Minutes for 20 Minutes:
20/15 Cal Row
50 DU
25 Air Squats
10 T2B
5 Clean and Jerks 155/105
Advanced: 15 T2B, 8 CJs
Welded Lean
Every 5 Minutes for 20 Minutes:
200 m Run
10 Pushups
12 Burpees
15 KB Swings 53/35
30 Air Squats
Advanced: 15 Burpees, 40 Air Squats
Mobility of the day: Banded Hip Extension (pg. 329)
Improves: Low Back Pain, Knee Pain, Hip Extension
OPEN GYM
8 to 9am
SKILLS CLASS
- Hand stand push ups
- Shoulder accessory
COMPETITORS CLASS
6:30 to 8pm with Coach Jacob