052719-053119
Monday 052719
Two Classes
8:30AM & 9:30AM
Murph
1 Mile Run 100 Push Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Break up the Pull Ups/Push Ups/Air Squats however you see.
Recommended 20 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Tuesday 052819
Recovery Workout
AMRAP X 30
15/10 Cal Bike/Row
:30 OH Plate Hold (45/25)
20/15 Cal Row
20 Step Ups (24/20)
:30 Right Plank
:30 Left Plank
1:00 Plank on Elbows
Rump Pump Finisher
3 Sets
30 Plate Good Mornings
15 Single Leg Glute Bridge-Ups R
15 Single Leg Glute Bridge-Ups L
Wednesday 052919
Strength/Skill
EMOM X 10 Min
Power Clean
+
High Hang Squat Clean
+
Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 Sets. Hold same weight for last 5 Sets.
Workout
AMRAPX10 2-4-6-8-10... Power Clean (135/95)I(95/65)
Wall Balls
Thursday 053019
Strength/Skill
3 Sets
5-10 Strict Pull Ups
1:00 Hand Stand Hold
-Rest b/t Sets-
*Athletes should choose a number for each set that they can do unbroken, but is challenging!
Workout
4 Rounds for Time
300m Row
30 Plate Ground to Overhead (45/35)
30 Overhead Lunges
Beach Body! Finisher
3 Sets
:30 Plank (elbows)
10 V Ups
:30 Plank Right Side
10 V Ups
:30 Plank Left Side
Friday 053119
Strength/Skill
Back Squat
5X5
Use 75-80% of 5RM for all sets
Workout
E2MOM X 14
7 Back Squat
7 Burpee Over Bar
7 Push Jerk
(155/105)I(135/95)
Cool Down
*Stretch as Class*
