GROUP CLASS WORKOUT
Warm Up:
7 Rounds 30/15 DU Practice
2 Rounds 15 PVC PT, 15 OHS PVC
Skill:
Pullup/RIng Dip/Muslce Ups, Rope Climbs, OHS
16 Minutes Make a Goal! Write it down, get it done.
Metcon:
Welded
Buy In: 75 DU
3 Rounds
6 Power Snatches 95/65
12 Toes to Bar
MIddle: 25 Hand Release Pushup
3 Rounds
4 Power Snatches 115/80
12 Pullups
Cash Out: 75 DU
Advanced: 5 Muscle Ups
instead of Pushups
Welded Lean
5 Rounds
10 Thrusters 85/55
10 Cal Bike
10 Hand Release Pushups
15 KB Swings 53/35
Advanced: 95/65
Mobility of the Day: Glue Smash & Floss (pg. 300)
Improves: External Hip Rotation, Low Back Pain, Hip Extension
OLYMPIC LIFTING CLASS
8 to 9am with Coach Kyle
MASTERS CLASS (AGES 40+)
8:30 to 9:45am with Coach Arthur
COMPETITORS CLASS
6:30 to 8pm with Coach Jacob