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