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May 21 - May 26


Memorial Day Murph: We won’t have regular classes that day, but join us for Murph from 8:30-11:00 am. Come whenever works best for your schedule and complete the workout alone, with a weight vest, as a partner group, whatever! Luna Grill will be providing a little snack at 11:30 am so stick around after to grab one! Members only.

 

Monday, May 21

A. Back Squat
6 x 6 at 70% of 6RM
Every :90

B. Teams of 2:
AMRAP 25:00
25 Calorie Bike/Ski/Row
2 Rounds of Cindy
Alternate partner every 25 Cal. BOTH Partners complete Cindy each round.
Goal is 200 Cal

C. Pendlay Rows
3 x 12-15

D. Hip Hinge: Step-ups
24 Reps/Leg

Press: Tempo Push-ups
24 Reps (3-5 count)

 

Tuesday, May 22

A. Hip Hinge: Deadlift
4 x 6 at 70% of 1RM
Every 2:00

Press: Shoulder Press
4 x 6 at 70% of 1RM
Every 2:00

B. Every :90 x 7 Rounds of Each
1. 7 Hang Power Cleans (155/105)
2. 200m Sprint

C. Suitcase Carry

 

Wednesday, May 23

Happy birthday Andy!

A. Pull-ups
4 x 60-65% of 3 set test

B. Hip Hinge: Glute Ham Raises
4 x 65%

Press: Handstand Push-ups
4 x 65% of 3 set test

C. 21-15-9
Power Snatches (95/65)
Burpees over Bar

D. Hip Hinge: Step-ups
24 Reps/Leg

Press: Tempo Push-ups
24 Reps (3-5 count)

 

Thursday, May 24

A. Clean and Jerk
Every :90 x 8
2-3 Reps at 70-75%

B. For time:
75 Double Unders
45 KB Swings
50 Double Unders
35 KB Swings
25 Double Unders
25 KB Swings

C. Farmer Carry

 

Friday, May 25

Happy birthday Blake!

A. Tempo Ring Rows
24 Reps

B. Hip Hinge: Goodmornings
4 x 12-15

Press: Push Press
6 x 6 at 70%

C. 1:00 on / 1:00 off x 4
Box Jumps
Push-ups
Step-ups
 

Saturday, May 26

Happy birthday Lisa (Mom) and Braden (Saturday) and Jill (Sunday)!

A. Make-up any missed strength work

B. 3 Rounds:
500m Row
15 Deadlifts (225/165)

Earlier Event: May 11
May 14 - May 19
Later Event: May 27
May 28 - June 2