Workout for September 7th

Group Class Workout

 

Warm Up: 30/25 Cal Machine, 20 pushups, 20 arm circles, 15 DB Thrusters, 10 lunges each leg

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

 

Strength: Push Press 5×5 Increase in weight

(Every 90 seconds) Start at 65%

 

Metcon:

 

Welded

4 Minutes to Complete:         

30 Wallballs  20/14

11 Deadlifts 185/125  

10 Burpee Box Jump 24/20”

Then:

30 Wallballs 20/14

9 Deadlifts 225/155

10 Burpee Box Jumps

Then: 7 DLs 275/185,

5 DLs 315/215 Last Rd: 3 DLs 365/245

                

“Complete one round only=100cal bike, 2 rounds 75cal bike, 3 rounds 50 cal bike, 4 rounds no bike.”

 

 

Welded Lean

4 Min To Complete:

10 DB/KB Thrusters 35/25

      500 M Row (If successful)

14 DB/KB Thrusters 35/25

     500 M Row                                 

*Add 4 minutes and 4 reps to the thruster if successful for that round

*Immediately start next round

Every 100m row = 1 rep

 

Mobility of the Day: Quad Smash (pg. 324)

Improves: Hip Function, Knee, Hip, and Low Back Pain