We’ll have a crawfish boil rolling in the back with potluck side dishes for everyone to enjoy. Sign-up for the potluck is on the whiteboard at the gym but don’t feel pressured to bring anything. As always, this is BYOB.
If you’re planning on doing the workout, reserve a spot during the 5:45pm class on Friday evening. We’ll kick off heats at 6!
Come early, be loud, stay late! See you on Friday!
Monday 5/25 – 7:30 & 9am only
Murph
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition bodyweight movements as needed.
*Wear a 20/14 weight vest if you have one.
½ Murph
– 800m run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 800m run
*Partition bodyweight movements as needed.
¼ Murph
– 400m run
– 25 pull-ups
– 50 push-ups
– 75 air squats
– 400m run
*Partition bodyweight movements as needed.
Tuesday 5/26
Fitness & Performance
A) E4M x 4 sets:
– 6-8 strict overhead BB press
– 8/s band pallof twist to press (red or green)
– 8/s front foot elevated split squat
Fitness
B) 5 rounds for time:
– 200m run or 400m bike
– 12 RKB swings
– 10 box step ups
– 8 lemon squeezes
R60S
Performance
B) 5 rounds for time:
– 200m run or 500/400m bike
– 15 RKB swings (53/35)
– 12 box jump overs (24/20”)
– 9 lemon squeezes
R60S
Wednesday 5/27
Fitness
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m run or 800m bike
– 5 up/down DB devil cleans
– 10 DB push press
– 10 DB or prisoner reverse lunges
– 10 ring or inverted BB rows
– 30 single unders
Station 2:
– 400m row
– 15 wallballss
– 10 dips
– 10 hanging knee raises
– 5 up/downs
– 30 single unders
Performance
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m run or 1000m bike
– 5 DB devil cleans (35/20s)
– 10 DB push press
– 10 DB reverse lunges
– 10 ring or inverted BB rows
– 30 double unders
Station 2:
– 500m row
– 20 wallballss (20/14)
– 10 ring dips
– 10 toes to bar
– 5 burpees to target
– 30 double unders
Thursday 5/28
Fitness & Performance
A) E4M x 4 sets:
– 8 Romanian deadlifts @ 2011 tempo
– 16-20 top down DB incline press
– 10 chest supported double KB row w/ pause
*Last day for these movements
Fitness
B) EMOM x 10-20 sets:
– 6 SA DB hang power snatch (3/3 @ 50/35)
– 6 goblet/air squats
– 4-6 push-ups
Performance
B) EMOM x 10-20 sets:
– 6 SA DB hang power snatch (3/3 @ 50/35)
– 6 goblet squats
– 6/4 push-ups
RX+ complete with rep scheme of 8-8-8/6
Friday 5/29
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB bench press @ 3111 tempo
– 16 KB/DB reverse lunges
– 4-8 strict/weighted or 2-4 negative pull-ups
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10 ring face curls
– 10/side bent over SA banded tricep kick backs (small band)
– 10 slide hamstring curls
OR
Conditioning Option
E5M x 3-5 sets:
– 400m run, 1000m bike or 500m row
– 16 weighted or unweighted box step ups (20/14 MB)
– 12 plate sit-ups w/ press at top (25/15)
*Can weight feet with DBs for sit-ups
Join us for the R.A.D. WOD at 5:45pm followed by a crawfish boil!
For time:
– 10 shuttle runs (down and back = 1)
Saturday 5/30
Fitness & Performance
TBA
Sunday 5/31
10-12pm Open Gym