Monday 052719 Two Classes 8:30AM & 9:30AM Murph 1 Mile Run 100 Push Ups 200 Push Ups 300 Air Squats 1 Mile Run *Break up the Pull Ups/Push Ups/Air Squats however you see. Recommended 20 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Tuesday 052819 Recovery Workout AMRAP X 30 15/10 Cal Bike/Row :30 OH Plate Hold (45/25) 20/15 Cal Row 20 Step Ups (24/20) :30 Right Plank :30 Left Plank 1:00 Plank on Elbows Rump Pump Finisher 3 Sets 30 Plate Good Mornings 15 Single Leg Glute Bridge-Ups R 15 Single Leg Glute Bridge-Ups L Wednesday 052919 Strength/Skill EMOM X 10 Min Power Clean + High Hang Squat Clean + Front Squat *Goal is to start with a moderate load and build to moderate-heavy in first
Monday 052019 Workout 5 Rounds For Time 400m Run 12 Hang Squat Cleans (135/95)I(95/65) Abs Finisher 3 Sets 15 Power Pike-Ups 30 Russian Twists -Rest as needed b/t sets- Tuesday 052119 Strength/Skill 5X3 Weighted Strict Pull-Ups Workout EMOM X 21 Min 1 - 200m Row (:50) Min 2 - 15 Box Jumps (24/20) Min 3 -Athlete's Choice *Athlete Chooses between 10 Strict Pull Ups 10 Strict Ring Row 10 DB Bent Over Row Wednesday 052219 Workout For Time 100 Push Press (135/95)I(95/65) Every Time You Break 10 Up Downs Thursday 052319 Workout AMRAP X 13 100 Double Unders 50 Toes to Bar 100 Double Unders 50 DB Box Step Overs (50/35)I(35/25)--(24/20) Suns Out Guns Out 2-3 Sets 10/10 Single Arm DB Rows :20 DB Half
Monday 051319 AMRAP X 25 400m Run 25/20 Cal Row/Bike 20 Barbell Good Mornings 15 Strict Sit Ups Suns out, Guns Out 3 Sets for Max Reps DB Deficit Push-Ups DB Bent Over Row DB Hammer Curl _Rest as Needed b/t sets- Tuesday 051419 Strength/Skill On a 15:00 Running Clock... Build to Set of 3 Touch-N-Go Power Snatch *Moderate-Heavy Loading Workout 11-9-7-5 Power Snatch Bar Muscle Up **15:00 Time Cap** Wednesday 051519 Workout "Fight Gone Bad" 3 Rounds For Max Reps 1:00 Wall Balls 1:00 Sumo DL High Pull (75/55)I(45/35) 1:00 Box Jumps (20") 1:00 Push Press 1:00 Cal Row Rest 1:00 b/t sets Beach Body Abs Finisher 3 Sets Not For Time :30 Left Plank (Elbow) 15 AbMat Sit Ups :30 Right Plank (Elbow) 15 A
Monday 050619 EMOM X 10 Min 1 - 2 Strict Muscle Ups or 5 False Grip Ring Pull Ups Min 2 - :45 Double Under or Triple under practice Workout 50 Walking Lunges 50 Knee to Elbow 100 Double Unders 5 Muscle Ups 40 Walking Lunges 40 Knee to Elbows 80 Double Under 10 Muscle Ups 30 Walking Lunges 30 Knee to Elbows 60 Double Unders 15 Muscle Ups 25:00 Time Cap Tuesday 050719 Strength/Skill 15:00 Running clock to Establish Build to Set of 3 Touch-N-Go Power Clean and Jerks *Moderate-Heavy Loading Workout Grace 30 Clean and Jerks (135/95)I(95/65) Cool Down 400m Walk together as Class Wednesday 050819 *Bring a Friend Day!!! All Classes/Coaches will be ready to help with your friend that day! Just please
