Warm Up
Couch stretch
50 jumping jacks
20 Turkish get ups, no weight
50 jumping jacks
Strength
4 x 10
Ring dips
Arm curls
WOD
10 RFT
5 manmakers
10 sit ups
Post
Mobility band on hips/IT band
Warm Up
Deep squat stretch
200m jog
3 rounds
5 reverse burpees
10 hip bridges
15 PVC OH squats
Skill
Row review
then
500m max row
Combined 5 mins planks - add weight if able
WOD
10 min AMRAP
15 KB swings 53/35
15 SDHP with KB
5 burpees
Post
50 med ball mtn climbers
50 leg lifts
Warm Up
PVC mobility
2x
100 singles
20 walking lunges
15 sit ups
10
Strength
Overhead squats with 1 sec. pause on box.
5x5 - focus on form
WOD
For time
10 power cleans 95/65
5 jumping pull ups
9 power cleans
5 jumping pull ups
8 pc.....
.....
1 power clean
Post
5 mins. abs and hip mobility
Warm Up
Couch stretch
2 rounds
10 inch worms
10 jumping squats
10 push ups
Butts and Guts
4 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest
Endurance
12 mins. of:
100m sprints
Jog back
Post
Hamstrings
Warm Up
Pigeon/Lizards
200m row during warm up
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 turkish get ups
WOD
200m run then
21-15-9
Sit ups
Burpees
then
200m run
Post
75 partner leg tosses
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!