MEMORIAL MONDAY 5.30.22
7:30am & 12pm classes only - Open Gym between
Class Workout
LIGHT Lifting - 10 Minutes to Complete
4x10 Back Rack Reverse Lunges
Use 30-40% Front Squat 1RM
Murph Hangover Helper EMOM 20
M1) :30 Wall Facing Handstand Hold
M2) 15 Toes to Bar
M3) 10 Sit Up Get Ups
M4) 50 Double Unders
M5) 18/15 Calorie Row
TUESDAY 5.31.22
Skill: Headstand + Toe Touch to Floor
Midline EMOM 8
M1) Headstand Practice
M2) Hollow Hold
Work :45 each Minute
Athletes unable to invert can do L sit holding PVC or plate overhead
BREATHE HARD - Bar Nate
AMRAP 20
2 Bar Muscleups
4 HSPU
8 American Swings 24/16kg
Scaled
4 Pull-ups Or Ring Rows
4 DB Push Press
8 Swings
WEDNESDAY 6.1.22
Hip Cleans - 15 minutes
5@40% - 4@50% - 3@60% - 2@70%
Singles at 75% - 80% + by feel
Power Cycling - 15 minutes
10-8-6-4-2 Touch n Go Power Clean & Jerk
40-50-60-70-80% 1RM
Go unbroken on touchngo reps. Rest 1-2 minutes between sets.
THURSDAY 6.2.22
Functional Bodybuilding 7:30am & 6:30pm
EMOM 30
M1) 20 Alternating DB Bench Press
M2) 20 Alternating Gorilla Rows
M3) 16 DB Hang Reverse Lunges
M4) 16 Alternating Bicep Curls
M5) AMRAP 123 Up Downs
Breathe Hard 5:30pm
Running Clock
Buy In - Terrible Stair Run
At 5:00 complete for time
100-80-60-40-20 Double Unders
25-20-15-10-5 Burpees
At 20:00 - Terrible Stair Run
Rest
At 30:00 Assault Bike Sprint EMOM 6
M1) 20/15 Calories
M2) Rest
FRIDAY 6.3.22
LIFT HEAVY - Sumo Deadlift 3RM - 15 Minutes
BREATHE HARD
Teams of 2 - 6 Rounds Relay Style
6 Bar Muscleups / 12 Pull-ups
8 Deadlifts 275/185 lbs
12 Burpees Over Bar
12 Minute Cap
SATURDAY 6.4.22
Teams of 2
50 Hang Power Snatch 95/65 lbs
100 HSPU
200 Double Unders
100 Toes to Bar
50 Thrusters 95/65 lbs
At 0:00, 10:00, 20:00 run 800m together
SUNDAY 6.5.22
9am Breathe Hard Class
10-12 Open Gym
Every 6:00 for 36:00 Alternate Between
A) 1000m Row + 10 Burpees Over Rower
B) 50/40 Calorie Bike
C) Terrible Stair Run + 10 Burpee Broad Jump
Goal is to finish each piece in the 4-5 minute range and use remaining time to rest.