GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

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

Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM

 

Strength:

Full Clean and Jerk 5×2 Every 1:20
Does not have to be touch and go
Lean: Power Clean and Jerk

 

Metcon:

 

Welded

2 Rounds
6 Min AMRAP
10 Power Snatches 75/55
10 Burpees
10 Cal Bike
Rest 2 Minutes

Adv: 95/65

 

Welded Lean

 

14 Min AMRAP
15 Hand Release Pushups
20 Jump Switch Lunges
15 KB Swings 53/35
20 Air Squats

 

Mobility of The Day: Banded Hamstring Stretch

Improves: Low back and hip pain, Squat and Deadlift

 

 

YOGA SCHEDULE

Strengthen & Lengthen 

6 to 7am

4:30 to 5:30pm

Rest & Restore

5:30 to 6:30pm