Warm Up
Banded Shoulders
3x
10 mirandas
10 jumping squats
10 side lunges
Strength
Deadlift
7 min EMOM
3 reps @ 65%
WOD
12 min AMRAP
10 dumbbell snatch (50/30)
40 double unders (scale to 80 singles)
Post
5 min. plank
Foam roller on legs and shoulders
WOD
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Rx = with weighted vest 20/14
Warm Up
200 m jog
1 min squats
1 min wall walks
1 min jumping jacks
1 min jumping squats
Strength
Push press
7 min emom
3 reps @ 70ish%
WOD
For time:
30 weighted sit ups
40 front hold plate lunges
25 weighted situps
40 lunges w/weight
15 weighted sit ups
40 lunges w/weight
Post
Monday, May 28th
6am* & 11am*
*these are the only class times for the day*
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
You can read a little about the story of the man and the workout here
This is a big workout, but you will have options to do it with a partner, and as always there are plenty of options to scale
We'll have a casual BBQ at the gym after the 11am workout. Bring your kiddos and friends and family to cheer you on (or run that last mile with you!) and then celebrate with a cold beverage and some food after the workout. We have a sign-up sheet for food at the gym.
Let's kick off summer with a killer workout and the best people around!
Warm Up
Banded shoulders
3 x
15 sit ups
15 good mornings
15 thrusters
Butts!
10 Rounds
10 Single Arm Russian Swing Right
10 KB Reverse Lunge Right
10 Single Arm Russian Swing Left
10 KB Reverse Lunge Left
Men Use: 53#
Women Use: 24-35#
Cardio
3 rounds
400 meters run/row
10 burpees
Post
Hamstrings!
Warm Up
2x
10 good mornings
20 hollow rocks
20 supermans
Strength
Ab circuit
2 rounds
1 min each
Sit ups
Russian twists w/weight
Plank
Toes to bar
Rest
WOD
11 min AMRAP
10 box jumps 24/20
10 weighted box step ups
10 KB push press (5 each side)
Post
Banded shoulders and couch stretch
Warm Up
Pass throughs
1 min singles
2x
5 strict pull ups
20 leg lifts
10 pushups
1 min singles
Skill
Double Under work then:
3 rounds
1 min max
1 min rest
WOD
22's
22 push press 95/65
22 pull ups
22 sit ups
22 deadlifts
22 pushups
22 back squats
22 KB swings 53/35
22 lunges
22 burpees
Post
Roll out/mobility ball
Warm Up
Couch stretch
200m run
20 mirandas
20 hollow rocks
20 tin soldiers
20 hip bridges
50 jumping jacks
Strength
Back squat
15 mins to build to max
WOD
5 rounds
20 dumbbell snatch
200m run
Post
5 x max L-sit hold
Warm Up
Pass throughs
2x
1 min. Russian KB swings
1 min. squats
1 min. KB push ups
Strength
7 min. AMRAP
3 deadlifts 135/95
3 hang clean
3 push press
WOD
10 min. AMRAP
30 DUs
20 jumping lunges
10 sit ups
Post
3 x 20 windshield wipers
Happy weekend!
Warm Up
Banded hamstrings
200m jog
Butts & Guts
4 Rounds Not For Time
30 banded side step left
15 banded good mornings
30 banded side step right
15 good mornings
30 banded walk step forward
15 good mornings
30 banded walk steps back
15 good mornings
Endurance
12 min AMRAP
200m farmers carry, choose your adventure for
weight
200m run
Post
4 rounds max L sit