HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 7 May- 12 May (It’s Murphin Time!)

Monday
10am Class Only

“Murph”
Run 1 Mile

10 Rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

Run 1 Mile

Aim
Physical – Muscular Endurance
Mental – Challenge

Recovery/Cooldown
Pec Stretch With Rings
Pigeon Stretch

Tuesday

Structure
1A) 4 x 50′ Sled Drags
1B) 4 x 2 Turkish Get Ups each arm

2A) 4 x 50′ Stiff Leg Bear Crawl (with sled)
2B) 4 x 30s L-Sit Hold

Aim
Physical – Health
Mental – Precision

Recovery/Cooldown
Cuban Presses

Bonus Work
40 Cal Assault Bike
30 Bar Facing Burpees
20 Deadlifts 125/85Kg

Wednesday

Metcon
“IsaGrace”
30 Power Snatches 61/43Kg
30 Power Clean & Push Jerks 61/43Kg

Aim
Physical – Technique Endurance
Mental – Breathing/Pacing

Recovery/Cooldown
PVC Pipe Shoulder Extensions
Rollovers

Bonus Work
6 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Thursday

Metcon
Age Group Online Qualifier Workout 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Aim
Physical – TEST
Mental – TEST

Recovery/Cooldown
Couch Stretch

Bonus Work
4 x 50′ Overhead Yoke Walks

Friday

Metcon
3 Rounds
400m Run
15 Dumbbell Thrusters 22.5/15Kg
12 Strict Toes to Bar

Aim
Physical – Muscle Endurance while out of breath
Mental – Can you push on the runs?

Cooldown/Recovery
Shoulder Extension Stretch
Calve Stretch

Bonus Work
A) 5 x 8-12 Bicep Curls
B) 5 x 8-12 Bench Press

Saturday
(Darkness into Light)

Metcon
AMRAP 15
10 Kettlebell Snatches
10 Pistols
10 Burpee Box Jumps

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions

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