Every Sunday Coach Jacob will be going over the programming for the week on how you should tackle the workouts and what to expect going into it.
Here’s the link for this week’s programming description.
Group Class Workout
Warm Up:
4 Rounds
40 seconds work/20 seconds rest on a machine (75-80%)
20 goblet squats, 25 hollow rocks, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings
PVC/barbell progression for squat clean (6-9 Minutes)
Strength: 15 minutes
Welded: 1 rep max squat clean
Lean: 12×2 squat clean (lots of reps to practice at lighter weight)
MetCon:
Welded:
For Time:
15-12-9-6
front squats (135#/95#)
bar facing burpees
*12 minute time cap
Welded Lean:
8 Rounds
10 kettlebell swings (53#/35#)
8 burpees
10 goblet squats (53#/35#)
8 calorie row
*18 minute time cap
Mobility of the Day:
Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!