050619-051119

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 make sure you and your friend get there a few minutes early!

Workout

1. On a 12:00 Running Clock...

Run 1 mile then in remaining time Max Meters on Rower or Max Distance On Bike

II. AMRAP X 12

4 Strict Pull Ups

8 Hand Release Push Ups

12 Sit ups

*Rest 5:00 Between part I and part II

Thursday 050919

Double EMOM

EMOM X 10

Min 1 -- AMRAP of 4 DB Alt. lunges + 4 DB Deadlifts (Light)

Min 2 -- Row/Bike/Run Moderate effort

Rest 3:00

EMOM X 10

Min 1 -- AMRAP of 4 Air Squat + 4 DB Push Press (Light)

Min 2 -- Row/Bike/ Run Moderate Effort

Cool Down

Stretch as Class Coach led

Friday 051019

Workout

I. On a 20:00 Clock Build to a 5RM Back Squat

Rest as Needed

AMRAP X 2

Max Calorie on Bike