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