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5/13/2024 - 5/19/2024

Updated: 7 days ago

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.


2) Pride Shirt Pre Order Coming THIS WEEK via email and blog update.


 

MONDAY

E2MOM x 4 Sets

Min 0-2: 16 Alternating Steps Front Rack Drop Lunge

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

+

B) E2MOM x 4 Sets

Min 0-2: 10 Dual KB/DB Front Squats

Min 2-4:10/arm Tripod Row @20x2


+

C) 10 Rounds for Time

3 Burpee

4 Air Squats

6 Jump Lunges (3/3)

20 Double Unders

 

TUESDAY

A) E2MOM x 4 Sets

Min 0-2: 10 Supinated Grip RDL @3110

Min 2-4: 8-10 Barbell Strict Press

+

B) E2MOM x 4 Sets

Min 0-2: 8/Leg Split Stance RDL @3110

Min 2-4: 8-10/arm Alternating Arnold Press

+

C) 3min AMRAP @ 100% Effort

8 Burpees

10 T2B > T2R > Kipping Knee Raise > Suitcase

R1min

3min AMRAP @ 100% Effort

10 Jumping Air Squats

10 Pushups

+

D) 10min Cap

20 Alternating Heavy TGU (70/53)"

 

WEDNESDAY

4 Sets

A1) 10-12 Incline Bench Press

R60s

A2) 16 Alternating Bent Over Top Down Row @2010

R60s

+

B) EMOM x 4 Sets

Min 0-2: 8/arm Rollout Pushups

Min 2-4: 20 Ring Rows

R60s

+

C) 4 Sets

20sec/side Adduction Bias Side Plank

Max Effort Continous Movement Kipping Pullups

 

THURSDAY

E2MOM x 4 Sets

Min 0-2: 10-12 Frog Stance Deadlifts

Min 2-4: 10/leg Kb Front Rack Box Step Ups

Min 4-6: 16-20 Reps Low Switch Cossack Squat

+

B) E2MOM x 16min

Min 0-2: 12/10 Cal Row or Echo

6 Burpees

6 Demon Press

Min 2-4: 10 Thruster (95/65)

10 Box Jump Step Down

 

FRIDAY

4 Sets

A1) 8-10/arm Farmer Press @20X1

R60s

A2) 60sec of Controlled Low to Tall Planks*

*stop and hold tall plank if you feel as if you ar going to break

R60s

A3) 16-20 Alternating Bicep Curls @30X1

R60s

+

B) 3 Sets a Tough Effort

100m Run

4/4 Single Arm Renegade Rows

30 Double Unders > 100m Run

7 Single Arm DB Hang PC and Jerk Left

30 DU > 100m Run

7 Single Arm DB Hang PC and Jerk Right

100m Run

R2min

+

C) Extra Work in 10min Cap

3 Sets

20sec Tuck Hold on Rings

20 Barbell Bicep Curls

20 DB OH Tricep Ext

 

SATURDAY

A) 32min AMRAP

800m Run

50 Air Squats

30 Push Ups

20 Pullups

 

SUNDAY SPECIALITY CLASS


THIS SUNDAY: 5/19 - Arms w/ Stefan


Upcoming Sundays

5/26 - Butt and Abs w/ Autumn

6/2 - Snatch Tech and Training w/ Zach



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