Workout And Words For January 6th – Ladies Night!

29
Nov

Workout And Words For January 6th – Ladies Night!

Starting this Thursday night at 6:30pm Sabrina will be hosting a ladies only Welded class.  This class is intended for all ladies from new to seasoned vets and everything in between!  The class structure will be similar to our General Welded classes but with a ladies touch!  If you have a girlfriend who is interested in Welded but isn’t quite sure, invite her to ladies night where all friends will receive a free drop in!  If you have any questions about this class feel free to call Sabrina at 775-657-9956!

 

GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

20 total lunges,15 PVC goodmornings, 15 airsquats, 10 inchworms

 

Strength:

Complex (Every 1:30) 5 Sets

2 Strict Press+2 Push Press+2 Thrusters

 

Metcon:

Dynamic

17 Min AMRAP:

10 Weighted Burpees DBs

20 Cals Alt

30 Ab Mat situps

40 Double Unders

 

Foundational

17 Min AMRAP:

10 Burpees

15 Cals Alt

20 Ab Mat Sit Ups

80 Singles

 

Mobility:

Pre – Anchored T-Spine w/barbell (pg.238)

Post – Banded Heel Cord Mobilization w/25lb plate (pg. 385)

 

 

SKILLS CLASS

Wall Ball Efficiency

Bar Muscle Ups

DB Snatches

 

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