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!