Monday May 16

This week is bring a friend week!  All of our workouts are great for first-timers!  If you do bring a friend, be sure to send them to our website to enter their info for a free week of classes.  The password is on the whiteboard.  If they join, you receive $50! 

Remember to watch the video about how to unload the barbells!

MONDAY MAY 16

Push press 5x5

2000m partner Row, switch every 200m,  Row AHAP

While you rest, perform light power cleans

21-15-9Power clean, burpee

 

TUESDAY MAY 17

Back Squat 5x5

50 partner sit ups

40 Air squats

30 Push ups

20 pull ups/ 10 negatives

 

WEDNESDAY MAY 18

6 sandbag  or med ball get ups, 10 step ups, 200m run, 4 rounds

EMOM (10)  min 1 hollow rock, min 2 superman rock or hold

Tabatas:  Air Squat,  Plank 8 sets each, alternate

 

THURSDAY MAY 19

Deadlifts:  5x5 

YGIG:   200m row,  15 push ups,  10 wall balls

This is run as an AMRAP for 20 minutes, taking turns

FRIDAY MAY 20

Group warm up

12 MIN AMRAP

5 burpees

10 squats 

15 kettlebell swings

GO HAM on this, rest when your partner goes.  (OR 20 minutes for max rounds without partner and no thrusters)

EMOM (Coach chooses time):  Thrusters x 5,  OH sit ups x 10, alternating minutes.

 

SATURDAY MAY 21

Lurong Revisited: 10-8-6-4-2 HPC, 20-40-60-80-100m sprint 95/135(this is a benchmark, y’all, so slam it)

Then, any order:

1 rope climb, 5 sled drags, 10 tire flips, 15 stone to shoulder, 20 pull ups, 25 burpees, 30 box jumps, 35 sit ups, 40 kbs, 45 cal row