Monthly Archives: May 2016

Tuesday- May 31, 2016

DELOAD Week!
A. ROMWOD
20 Minutes

B. Strength
E2MOM x 10 Sets
Bear Complex x 1 Rep
(Power Clean + Front Squat + Push Press + Back Squat + Push Press)

C. Accessory
3 sets of:
30 Banded Good Morning
8 KB Row each side

BOOTCAMP
50-40-30-20-10
Calories on Rower
Jumping Squats
Sit-ups

Monday – May 30, 2016

The gym will open at 8:30am. 21 guns will begin at 9:00am and will be followed by "Murph" at 10:00am and will close at 12. Come for one or stay for both! Bring a friend! 

"21 Guns"
AMRAP 21
400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups

Followed by...

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
if yoy have vest, wear it! 20lbs

Friday – May 28, 2016

Updates: Gym will be closed this Saturday for the Memorial weekend!
Monday: Gym opens @ 8:30
21 Guns @ 9:00
Murph @ 10:00

BRING A FRIEND! 

Conditioning
AMRAP 8
250m Row
8 Burpees over Erg

Strength
A. EMOM 4
3 Clean Deadlifts @ 105%-115% of 1RM Clean, pause at knee for 2 seconds

B. EMOM 4
Strict Press x 6-8 Reps

BOOTCAMP
3 Rounds:
Run 400m
25 Wallballs
25 Ring Rows

Thursday- May 27, 2016

Updates: Gym will be closed this Saturday for the Memorial weekend!
Monday: Gym opens @ 8:30
21 Guns @ 9:00
Murph @ 10:00

Thursday- May 27, 2016

ROMWOD : 20 Minutes
OPEN GYM: pick a skill and work on progressions
Or
For Time:
100 Bupree pull-ups

Those who missed any of the Wods from this week, make it up today!

For those who have been consistent this week, I want to encourage you to let your body recover! Focus on mobility.

MOBILITY IMPROVES POSITION,
POSITIONING IMPROVES PERFORMANCE!

BOOTCAMP
2-3 Rounds:
Run 1600m
Rest 2 Mins

Row 2000m = 1600m Run