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