Tuesday 05/21
Monday - Memorial Day - 8:00am class only
Strength - Every 2:30 x 4 Sets
5 Strict Press + 5 Push Press
@ ~ 70% of 1RM Strict Press
WOD - For Time
21-15-9 HSPU
75-50-25 DU
400m Run
Monday 05/20
This Friday 05/24 there will be no regular classes due to our annual hero workout “Murph”. We will open up at 4pm and right before 5pm take a moment for our national anthem and a citation reading. From there will have two heats. Heat 1 will begin on the 00:00 for anyone not wearing a vest and 10 mins later heat two will begin for those wearing a vest.
If this is your very first time completing Murph we highly suggest modifying this workout to complete half. Any way you modify you must start and end with the runs. The middle portion can be partitioned how ever you’d like.
If you have any questions before Friday please feel free to contact us at any time !
WOD - OTM x 25 mins
25 Sit ups
10 Power Cleans (115/85)
12 Lateral Burpees
Max Cal Row
1:00 Rest
Friday 05/17
Strength Day
Part 1 - Alt OTM x 12 mins
Even : 2 Front Squats
Odd : 4 Back Squats
Based off 70-75% of 1RM F.S.
Part 2 - OTM x 12 mins
1 Power Clean
Build to a heavy single
Thursday 05/16
Body Armor - OTM x 16 mins
Min 1 = :40 Handstand Hold
Min 2 = 12 Bent over barbell rows
Min 3 = :40 Glute bridge hold
Min 4 = 25 Hollow Tucks
WOD - 5 RFT
10 Power Snatch (75/55)
10 HSPU
10 C2B
Wednesday 05/15
Strength - Every 2:30 x 5 Sets
6 Split Squats ea. side
WOD - For Time
1,000m Row
50 KB Goblet Squats (53/36)
50 KB Swings
200 DU
50 KB Swings
50 Goblet Squats
1,000m Row
