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5/6/2024 - 5/12/2024

ANNOUNCMENTS

1) Murph and Memorial Weekend Schedule

-Fri May 24th: Normal Classes

-Saturday May 25th - 8:30am ONLY - Memorial Day Murph

-Sun May 26th - No Specialty Class

-Mon May 27th - All classes cancelled EXCEPT Noon Class.


 

MONDAY

A) E2MOM x 4 Sets

Min 0-2: 10/Leg Back Rack Split Squat @ 2110

Min 2-4: 10 Pullups Ub @ 2011 > 10 UB Pullups No Tempo > 10 Partner Pullups (rib cage support) > 6-8 Negatives > 15 Ring Rows

+

B) E2MOM x 4 Sets

Min 0-2: 8 Front Squats @31x0

Min 2-4: 10/arm Chainsaw Row

+

C) E5min x 2sets (10min)

30/25cal Row or Echo

AMRAP in Time Remaining

2 Bent Over KB/DB Row (R +L = 2 reps)

2 KB/DB Dual Hang Squat Clean

2 KB/DB Dual Thrusters

 

TUESDAY

A) E2MOM x 3 Sets

Min 0-2: 8 GM + 45s Good Morning Hold

Min 2-4: 6/side Half Kneeling Barbell Press @20X2

+

B) E2MOM x 4 SETS

Min 0-2: 8 Deadlifts @30x1

Min 2-4: 12 DB Push Press @ 31X0*

+

C) 10-9-8-7-6-5-4-3-2-1

Toes to Bar > Toes to Ring > Suitcases

*100m Run between sets (only 9 sets of this)

rest 2mins between

10-9-8-7-6-5-4-3-2-1

Suitcases (Anchored sit ups if SC on part 1)

*5 Burpees btwn each set

 

WEDNESDAY

A) E2MOM x 4 Sets

Min 0-2: 10-12 Bench Press

Min 2-4: 12 Bent Over Reverse Flys @3111

+

A) E2MOM x 4 Sets

Min 0-2: 10-12 Dips @ 20X1 (can weight these if ROM is great)

Min 2-4: 14 Pronated Body Rows @ 30X0

+

C) 10min AMRAP

25m Single Arm Farmers Walk R (heavy load)

5 Strict Pull Ups

5 Strict K2E

25m Single Arm Farmers Walk R (heavy load)

5 Strict Dips

10 Leg Tuck Ups holding dip support

 

THURSDAY

A) 3 Rounds

30s Bodyweight Tricep Ext

20s/side Single Arm Plank

30s Rest

+

4 Sets

B1) 10 RDL

R60s

B2) 18 Heavy Suticase Long Step Lunges

R60s

B3) 25 UB RKBS

R60s

+

C) E2MOM x 4 Sets

Min 0-2: 12 Barbell Hip Bridge

Min 2-4: 10 1-1/4 Goblet Squats @2111

 

FRIDAY

A) E2MOM x 4 Sets

Min 0-2: 10/arm Tall Kneeling Filly Press @2111

min 2-4: 10 Close Grip Low Bar Push Up @ 3011

MIn 4-6: 10 Supinated Seated Dumbell Curl @40X1

+

B) 4 Sets

125/100m Row

10 Box Jump Step Down

125/100m Row

10 Burpees

125/100m Row

Rest 2-3min btwn rounds*

* 10 Zottman Curl During Rest

 

SATURDAY

A) With a Partner For Time*

*Split Work, but run together

400m Run

50 Power Cleans (135/95)

50 Wallballs

400m Run

50/40 Cal Row

50 Wallballs

400m Run

50 Power Cleans (135/95)

50 Wallballs

400m Run

 

SUNDAY SPECIALITY CLASS


THIS SUNDAY: 5/12 -Abs and Cardio w/ Brie


Upcoming Sundays

5/19 - Arms w/ Stefan

5/26 - Butt and Abs w/ Autumn

6/2 - Snatch Tech and Training w/ Zach



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