GROUP CLASS WORKOUT

 

Warm Up:

3 laps around rig, 30 Air Squats, 25 Situps, 20 Lunges, 15 Pushups, 10 Burpees, 20 scorpions

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

 

Strength:

Strict Press Find 1RM

OR Strict Press 5×6 14 Minute Time Cap

 

Metcon:

Welded 

12 Min AMRAP

10 Cleans 95/65

25 Wall balls 20/14

10 Cleans 135/85

25 Wall Balls 20/14

10 Cleans 155/105

25 Wall Balls 20/14

10 Cleans 185/125

25 Wall Balls 20/14

Max Cleans 205/140

Welded Lean

Death By Burpee: 18 Min time cap:

0-1 min: 1 Burpees

1-2 min: 2 Burpees

2-3 min: 3 Burpees

…

Every min that you don’t complete up to 18 min, times that by 10 cals machine. For example: if at min 12 you did not complete the amount of burpees necessary then you complete 60 cals (6 min x 10 cals)

 

Mobility Of The Day:  Anterior Compartment Smash (pg. 264)
Improves: Overhead Position, Push up, Shoulder Pain

 

YOGA SCHEDULE

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

Rest & Restore
12 to 12:45pm

5:30 to 6:30pm