Warm-up

Roll legs (Hamstrings/IT Band/Quads), Roll feet
Sled push (20m empty), Pull backwards 20m
2x
10 Box Jumps
10 steps Walking Lunge
10 Good mornings (beg = empty bar, int/adv add weight)
5 slow squats + 5 squats

Box Squat ((10 x 2 at 55% of 1RM) 45 sec rest)

Log the weight you used for all the sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

20m sled push (30#/0#)
7 Kb swings (2 pood/1.5 pood)

Warm-up

2 min of jump rope
Leg kicks (Front, back, side-side) x 10 each
10 kettle bell swings
Mobility: work on squat depth (pidgeon pose, ball in hip etc)

Kelly (Time)

Time limit = 45 min
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Warm-up

Run 800
Dislocates/ Couch Stretch
2x
5 x Single arm Kettlebell Swing
6 x Single arm Kettlebell Clean
7 x Single arm Kettlebell Snatch
8 x Goblet Squats
10 good mornings

Shoulder Press (5-5-5-3-me)

(55, 65,75,85,90)%

Metcon (Time)

For time:

21-15-9 reps of:
Push Jerk (135, 85)
Burpee

Warm-up

Row 500
Stretch Hammies(Band or hurdler), Roll back/quads
2x:
10 Reverse hypers
10 banded good mornings and side steps
10 GHD Sit ups
5×1 arm Kb swings

Box Squat (5-5-5-3-me)

(55, 65,75,85,90)%

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45# / 35#
30 Pull-ups

Half way thru the month! Are you on the board?
Why not?

0800- Instructor Training Meeting

0930- Group WOD

Warm-up

Row 500
2x
3 x L Pull up (Alt- Tuck, or do ring rows-feet elevated & 10 sec L)
5 Ring Push ups
10 pistols (alt legs)
5 Glute Ham raises (Beg- Hip Extension)

Muscle-ups (2-2-2-2-2-2-2-2 (ie- 2 EMOM for 8))

Metcon (Time)

21-15-9
Deadlift (275/175)
Box Jump (24″/20)

Sign up Here for 8:15 am

Sign up Here for 9:00 am

Warm-up

Jump rope x 150, 40 Doubles
2x
10 Kettlebell swings
10 GHD Sit ups
10 Overhead Squats with empty bar

Burgener Warm-up

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Snatch Balance (3-3-3-3-3)

Metcon

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Sign up for Memorial Day Murph!

0730 - Here

0815 - Here

0900- Here

Warm-up

Dynamic Warm up
5 x 40m sprints
Mob: Shoulders and hips
Burgener Warm Up

Beginners work on Clean with PVC

Clean (1-1-1-1-1-1-1)

Conditioning (AMRAP – Reps)

AMRAP 2 min
Squat Clean 115#/75#

No 7:30 beginner’s class this evening.

Warm-up

Run 400
2x
10 Kettlebell swings
10 GHD Sit ups
10 Overhead Squats with empty bar

Group split jerk work

Split Jerk

5-5-3-3-1-1-1

Conditioning (AMRAP – Reps)

AMRAP 8 Min
5 pull ups
10 push ups
15 squats
Then Double unders for 1 min
Score = total reps + total Double Unders