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