Workout For May 10th

GROUP CLASS WORKOUT

 

Warm Up:

Partner Up 100m Row and Burpee Game!

3 Rounds each. Perform Air Squats while parter rows

Finish with: 15 PVC PT, GM, 20 scorpions

 

Strength:

Deadlift 6×3 (Rising) Every 1:20

Lean: No Strength
Metcon:

 

Welded

3 Rounds

8 S2OH 115/75

8 Hang Power Clean 115/75

8 Lateral Burpees

Adv: 155/100

Extra Gains (Optional):

40 V-Ups, 1:30 Plank,

40 Ab Mat Situps

 

Welded Lean

60 AbMat Situps

1K Row

50 Med Ball Slams 20/16

1K Row

40 Box Jumps 24/20

1K Row

30 TTB/Knee Raises

 

Mobility of the day: Hip Capsule (pg. 315)

Improves: Squat, Deadlift and Hip Pain

 

 

YOGA SCHEDULE

Strengthen & Lengthen
6 to 7am

4:30 to 5:30pm
Rest & Restore

5:30 to 6:30pm

 

SKILLS CLASS

Sled push and pull

Team wod