GROUP CLASS WORKOUT
warm Up:
3 lap run
2 Rounds 15 KB High Pulls, 15 air squats, 15 pushups
Finish with 15 PVC PT, 15 PVC GM, 20 scorpions
Strength:
7×2 Power Clean TnG 75-80% EMOM
Lean: 7×3 TnG Moderate weight
Metcon:
Welded
10 Cleans 185/135
20 Alt. DB Snatches 55/30
30 Hand Release Push-Ups
40 Wall balls 20/14
50/40 Cal row
40 Wall Balls 20/14
30 Hand Release Push-Ups
20 Alt. DB Snatches 55/30
10 Cleans 185/135
Welded Lean
15 Burpee Box Jumps 24/20
20 KB Swings 53/35
30/21 Cal Bike
40 Wall Balls 20/14
50 Ab Mat Situps
40 Wall Balls 20/14
30/21 Cal Bike
20 KB Swings 53/35
15 Burpee Box Jumps 24/20
Mobility Of The Day: Quad Smash With Roller
Improves: Knee Pain, Hip Pain, Bottom of Squat
OPEN GYM
8am to 9am
Masters Class (Ages 40+)
8:30 to 9:30 with Coach Arthur
COMPETITORS CLASS
6:30 to 8PM with Coach Jacob