GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

2 Rounds: 15 KBS Russian, 12 pushups, 9 OHS PVC

Finish with: 1 Min OH Banded Distraction, 15 PVC PT, GM

 

Strength:

Power Snatch 7×3 Every 1:15
Lean: Hang Power Snatch

 

Metcon:

Welded

3 Rounds
20/16 Cal Row
10 Clean and Jerks 115/75

20 Box Jump Overs 24/20
10 Burpee to Rig
Adv: 135/95

 

Welded Lean

15 Min AMRAP
20/16 Cal Bike
30 Russian Twists 20/16
20 Med Ball Slams 20/16
10 Med Ball Burpees 20/16

Adv: 30/20

 

Mobility of The Day: Lat Smash

Improves: Overhead Position, Shoulder Pain

 

 

YOGA SCHEDULE 

Strengthen & Lengthen
6 to 7am

4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm