Workout And Words For March 10th – Do You Know Arthur?

29
Nov

Workout And Words For March 10th – Do You Know Arthur?

BS Mechanical Engineering 1986 University of Washington
MBA University of Phoenix

Arthur’s experience started in the high tech industry where he worked for many years before taking over the family business. He ran his family business for over 18 years and recently sold it to move on to a new chapter in his life.

Arthur started his Welded experience three years ago when he finally realized that the many years he spent on the road and behind a desk hadn’t done him any favors for his health or his weight. He has lost over 40 pounds and has recently become certified as a Level 1  Welded instructor.

He now applies his experience and knowledge to work with our masters athletes.

 

You can email Arthur at [email protected]

 

GROUP CLASS WORKOUT

 

Warm Up:

3 lap run, 30 air squats

2 lap run, 20 situps

20 lunges, 20 leg swings each side

 

Strength:

8 Singles Front Squat @90% (Every 1:15)

 

Metcon:

Foundational

18-15-6-15-18

Step Ups

Cals Alt.

KB Swings

Ab Mat Sit Ups

Dynamic

21-15-9-15-21

Box Jumps 24/20

Cals Alt.

KB Swings 53/35

Ab Mat Situps

 

Mobility:

Pre – Super Front Rack (pg. 260)

Post – Calf Smash on Foam Roller

 

 

 

SKILLS CLASS 

Hand stand walking

Pistols

 

 

 

COMPETITORS CLASS WORKOUT

CLICK HERE

 

 

 

ENDURANCE CLASS WORKOUT

Metcon:

1,000m row

“Helen”

1,ooomrow

 

Core Work:

Tabata Core

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