Workout And Words For January 28th – New Class Schedule For 2015

29
Nov

Workout And Words For January 28th – New Class Schedule For 2015

We are excited to introduce our new class schedule for the 2015 year!  After reviewing over a 120 survey responses regarding classes and class times, we were able to create a new schedule that will offer  new classes and even more class times!   The new class schedule will begin next week on February 2nd with the addition of a 9 AM group class time!  This class will run Monday through Friday and will offer the morning goers another option to their day!

Along with the addition of one more group class a day we will also be offering our popular skills class in the morning at 7am on Tuesday and Thursday.  This gives people the option to work on the technical skills and movements of Welded at an earlier time just in case they are unable to meet in the evenings at 4:30pm.

Another speciality class that will be growing is our Olympic lifting classes that will be now offered Monday and Wednesday each week at 8am.  This is a great class to hone in the skills necessary for the Olympic movements of the clean and jerk and snatch.

Lastly, starting next week we will be introducing our Endurance Welded class that will run on Tue. and Thur. at 8am with coach Trent and coach Derek.  This class will be limited to 10 per class and will focus on monostructual movements such as running, biking and rowing while still incorporating a metcon specifically designed for the endurance athlete.

We are extremely excited to offer to our members even more options to help with their fitness goals!  If you have any questions about the schedule or the new classes you can contact [email protected]

 

GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

30 air squats, 25 situps, 20 pushups, 15 PVC pass throughs

 

Strength:

5×2 Back Squat @85% (Every 1:20)

 

Metcon:

Dynamic

4 Rounds

3 Min AMRAP

12 Wall Balls 20/14

6 Lateral Burpees

3 Power Cleans 155/105

Rest 1 min

 

Foundational

4 Rounds

3 Min AMRAP

12 Wall Ball Thrusters

6 Burpees

6 KB Swings

Rest 1 min

 

Mobility:  

Pre – Single Leg Flexion (pg. 303)

Post – Calf Smash (pg. 377)

 

 

COMPETITORS CLASS WORKOUT

 

CLICK HERE

 

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