Friday 05/30
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 2 Clean + Jerks
Sets 6-10 = 1 Clean + Jerk
Build based off feel
Thursday 05/29
Strength - Every 2:00 x 4 sets
5-5-5 Bench Press - build
For the 4th set- rest 2-3 minutes, take 70% of your last set of 5 and complete a max set until failure
WOD - 3RFT
30 Cal Row
30 Wallballs (20/14)
Wednesday 05/28
Strength - Every 90s x 8 Sets
2-2-2-2-1-1-1-1 Hang Power Clean
Build based off feel
WOD - 12 min AMRAP
2-4-6-8….
T2B
Box Jumps (24/20)
Tuesday 05/27
We hope you all had a great Memorial Day weekend
Strength - Alt OTM x 10 mins
15 Russian KB swings (recommended 70/53)
15 V-Ups (mod to 20 hollow tucks or 20 sit ups)
WOD - 5RFT
400m Run
20 Alt DB Snatch (50/35)
15 Burpees
Monday 05/26
Today - Monday 05/26 - 8:00am only
Happy Memorial Day! Thank you to everyone who came down on Friday for our annual Murph event. It means so much to have such a supportive community surrounding us. Remember what today is all about , remember those who gave it all for us.
PARTNER WOD - “Holleyman”
40 RFT (20 ea) - You go + I go style
5 Wallballs (20/14)
3 HSPU
1 Clean (225/155)
