May 27th - June 1st, 2024

MONDAY  May 27, 2024

Memorial Day! Open Gym 8-10am
Group Murph planned for Saturday, but if can be done today if that works better for you!

If you plan to do Murph Saturday, Do NOT do any Murph-like work today! Recover and save it!

TUESDAY   May 28, 2024

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 Cat-cow
8 Single arm DB press each arm
8 Air squat
8 Bench dips

STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Push Press each arm (# is what both arms can do)

METABOLIC CONDITIONING :

Buy In - 500m row

5 Rounds:
20 Supine Russian twists
10 Ring Dips

Cash out - 500m row

WEDNESDAY “Mash-Up” May 29, 2024

Warm up!
2:00 row/bike/ski
1 Round
1:00 single or double unders
10 bootstrappers
10 hips down push ups
10 barbell deadlifts
10 light KB swings

Warm up Deadlift

METABOLIC CONDITIONING :

AMRAP 6 minutes : 2-4-6-8-10…ladder reps
Deadlift, 60% 1RM
Squat-Thrust barbell jump over

AMRAP 6 minutes:
10 burpee box over (rest :30) 20 burpee box over (rest 1:00) repeat as far as possible

AMRAP 6 minutes:
21 KB Swings
21 double - unders

*Rest 4 minutes between workouts.

TEAM THURSDAY  May 30, 2024

Warm up!

2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 banded presses
8 deadbugs

Then: 1:00 each side calf stretch

SKILL : Double - Under skills & progression

10:00-15:00 Double Under Skill work! See sheets on wall
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope

TEAM METABOLIC CONDITIONING :

AMRAP 15:00
Partner 1: 500m Row
Partner 2: Works through AMRAP
15 Kettlebell swings
15 Toes to bar/Knee raises/V-ups
15 Box jump/step overs

While Partner 1 works on the bike cals, Partner 2 works through the AMRAP. Switch and continue where partner leaves off on the AMRAP.

FRIDAY   May 31, 2024

Warm up:
2:00 row/bike/run

2 Rounds
8 air squats
8 banded presses
8 glute bridges
8 alternating lunges

STRENGTH : 20 minutes to establish a 3 Rep. Back Squat (May 14)

METABOLIC CONDITIONING :

Amrap 12 min. of:
12 Calories, Air Bike
12 single DB overhead lunge

SATURDAY June 1, 2024

OPEN GYM 0800 - 1000

SUNDAY June 2, 2024

MURPH!!

Warm up!

2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings

STRENGTH & METABOLIC CONDITIONING :

For Time:

Run 1 mile

100 Pull-Ups

200 Push-Ups

300 Squats

Run 1 mile

partition pull-ups, push-ups & squats as desired

scaling options available