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