Strength: Dead lifts 5 x 5
Cond: “Cindy” or “Cindyish”
AMRAP 20
5 Pull ups or BB/DB rows or v-ups
10 Push ups
15 Airsquats
*Time to get Murph ready!!
5/11/20
11
May
2020
5/8/20
08
May
2020
Oly: Pause Cleans
Cond: For Time
50 Man-makers
*Can be down with one or two DBs
5/7/20
07
May
2020
Cond: For Time
800m run
50 KB swings
400m Burden run (Take your weight with you)
50 KB swings
200m run
*No 4 or 5pm class, do this on your own when the weather is nice!!!
5/6/20
06
May
2020
Strength: 4 x 10
1) Low Rows
2) Bicep Curls
Cond: For Time
10-1 then 1-10
Sit ups
GTOH
5/5/20
05
May
2020
Oly: Pause Snatch
Cond: AMRAP 16
16 Deadlifts @ Medium load
16 Burpees over bar or object
16 Step ups or box jumps
5/4/20
04
May
2020
Strength: 5×5 Front Squats
Cond: For Time
50 Pull ups OR Body rows OR Low Rows
100 Push ups
150 Air Squats
OPTION 1: In order. Only do this if you have been regularly training and you can handle large sets of body weight movements. This will be particularly important for pull ups.
OPTION 2: Partition the movements in a way that gives muscles relief.
GOAL: We want to make sure everyone is ready for Murph but also don't need to be getting Rhabdo by over doing. Please be smart and ask questions!!
5/2/20
02
May
2020
9am workout. Zoom link is on FB page!
4 RFT of:
Run 200m OR Row 250/200m OR Bike 15/10 cals
30 Toe Touches
20 GTOH w/object
10 OHS w/object
25 Min Time Cap
5/1/20
01
May
2020
Cond: Every 4 mins for 5 rounds complete:
6, 8 or 10 TGU
50 DUs
4/30/20
30
Apr
2020
Oly: Jerk work
Cond: Burpee Test
3 rounds x 3 mins with 90 sec rest
Burpees
*Goal is 3 rounds of consistency
4/29/20
29
Apr
2020
Strength: OH Squat work
Cond: **ON YOUR OWN**
2 Mile timed run
Warm up – run for 1 min, mobilize joints but don't stretch.
Run 2 miles for time
Cool done walk + stretch
