ANNOUNCMENTS
1) Murph and Memorial Weekend Schedule
-Fri May 24th: Normal Classes
-Saturday May 25th - 8:30am ONLY - Memorial Day Murph
-Sun May 26th - No Specialty Class
-Mon May 27th - All classes cancelled EXCEPT Noon Class.
2) Pride Shirt Pre Order Coming THIS WEEK via email and blog update.
MONDAY
E2MOM x 4 Sets
Min 0-2: 16 Alternating Steps Front Rack Drop Lunge
Min 2-4: 10 Chin Ups Ub @ @2011 > 10 UB Chin Upss No Tempo > 10 Partner Chin Ups (rib cage support) > 6-8 Chin Ups Negatives > 15 Supinated Ring Rows
+
B) E2MOM x 4 Sets
Min 0-2: 10 Dual KB/DB Front Squats
Min 2-4:10/arm Tripod Row @20x2
+
C) 10 Rounds for Time
3 Burpee
4 Air Squats
6 Jump Lunges (3/3)
20 Double Unders
TUESDAY
A) E2MOM x 4 Sets
Min 0-2: 10 Supinated Grip RDL @3110
Min 2-4: 8-10 Barbell Strict Press
+
B) E2MOM x 4 Sets
Min 0-2: 8/Leg Split Stance RDL @3110
Min 2-4: 8-10/arm Alternating Arnold Press
+
C) 3min AMRAP @ 100% Effort
8 Burpees
10 T2B > T2R > Kipping Knee Raise > Suitcase
R1min
3min AMRAP @ 100% Effort
10 Jumping Air Squats
10 Pushups
+
D) 10min Cap
20 Alternating Heavy TGU (70/53)"
WEDNESDAY
4 Sets
A1) 10-12 Incline Bench Press
R60s
A2) 16 Alternating Bent Over Top Down Row @2010
R60s
+
B) EMOM x 4 Sets
Min 0-2: 8/arm Rollout Pushups
Min 2-4: 20 Ring Rows
R60s
+
C) 4 Sets
20sec/side Adduction Bias Side Plank
Max Effort Continous Movement Kipping Pullups
THURSDAY
E2MOM x 4 Sets
Min 0-2: 10-12 Frog Stance Deadlifts
Min 2-4: 10/leg Kb Front Rack Box Step Ups
Min 4-6: 16-20 Reps Low Switch Cossack Squat
+
B) E2MOM x 16min
Min 0-2: 12/10 Cal Row or Echo
6 Burpees
6 Demon Press
Min 2-4: 10 Thruster (95/65)
10 Box Jump Step Down
FRIDAY
4 Sets
A1) 8-10/arm Farmer Press @20X1
R60s
A2) 60sec of Controlled Low to Tall Planks*
*stop and hold tall plank if you feel as if you ar going to break
R60s
A3) 16-20 Alternating Bicep Curls @30X1
R60s
+
B) 3 Sets a Tough Effort
100m Run
4/4 Single Arm Renegade Rows
30 Double Unders > 100m Run
7 Single Arm DB Hang PC and Jerk Left
30 DU > 100m Run
7 Single Arm DB Hang PC and Jerk Right
100m Run
R2min
+
C) Extra Work in 10min Cap
3 Sets
20sec Tuck Hold on Rings
20 Barbell Bicep Curls
20 DB OH Tricep Ext
SATURDAY
A) 32min AMRAP
800m Run
50 Air Squats
30 Push Ups
20 Pullups
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 5/19 - Arms w/ Stefan
Upcoming Sundays
5/26 - Butt and Abs w/ Autumn
6/2 - Snatch Tech and Training w/ Zach
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