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