GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

2 Rounds: 15 KBS Russian, 12 pushups, 9 jump squats

1 Min Goblet Squat Hold, 15 PVC PT GM

 

Strength:

1 Rep Max Clean and Jerk 15 Minutes

Lean: 9×1 Power Clean and Jerk

 

Metcon:

Welded

7 min AMRAP
3,6,9,12,15,18,21
Power Snatch 95/65
Pull ups
3 min rest
3 min Max Cals Bike

Adv: 1,2,3,4… MU/BMU

 

Welded Lean

 

For Time:

1000m Row
100 Lunges
100 Ab Mat Situps
1000m Ski

 

 

Mobility of The Day: Anchored T-Spine
Improves: Shoulder pain, snatch and overhead position

 

 

YOGA SCHEDULE

Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm