Saturday
Warm Up: Coach's Choice Skill Development: Skill Work on HSPU and MU WOD: Nate Cool Down: 1 Round: 2 min Prayer Stretch 2 min Lax ball in upper back/side Friday
Warm Up: 7 min AMRAP: 400m Jog Then: 10 Air Squats (5 on Med Ball, 5 Off) 5/arm 1/2 Kneeling Dumbbell Strict Press with band around hip Skill Development: Dumbbell Thruster 10-12 x 3 WOD: 4 Rounds for Time: 400m Run 50 Air Squats Cool Down: 2 Rounds: 5 Hip Switches/side 1:00 Couch Stretch/side Thursday
Warm Up: 7 min AMRAP: 3:00 Increasing Pace Row 5 Yoga Push-ups 10 Banded Good Mornings 10 Box Jumps Skill Development: Bench Press 5-5(5-3-1*) 75-85-95% of 1 RM WOD: 3 Rounds for Time: 500m Row 20 Box Jump Overs (24/20) 12 Deadlifts (185/125) Cool Down: 1 Round: 10 Prone Press-ups 1-2 min Lax ball in arch of foot Wednesday
Warm Up: 7 min AMRAP: 3:00 Easy Row Then: 10 Banded Side Steps 10 Pass Throughs 5 Cossack Squats/ side Skill Development: Band Assisted Snatch Grip Deadlift + Hang Snatch at Knee + Snatch from Floor drop the bar (1+1+1) x 5-6 WOD: Isabel Cool Down: 5 min on Bike or 400m Walk Tuesday
Warm Up: 7 min AMRAP: 400m Jog Then: 10 Pass Throughs 5 Yoga Push-ups 3 Side Lying Windmill/side Skill Development: 12 min EMOM: (1) :20-30 Side Plank L (2) :20-:30 Side Plank R (3): 10-15 Med Ball Sit-ups (20/14) WOD: Strict Press 3-3-3-3-3-3-3 Cool Down: 2 Rounds: :40-:50 Dead Hang + 5-7 T-spine Mobility Drills on box Memorial Day Schedule
Mid City 8:00am 9:00am 10:00am Don't forget to sign up on MindBody! Murph For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Uptown will be closed on Saturday for a certification...head to Mid City or Downtown for a class!
Saturday
Warm Up: Coach's Choice Skill Development: Over Head Squat from the Ground 2-2-1-1 in 11 minutes WOD: 5 Rounds for Time: 400m Run 10 Overhead Squats (135/95) Cool Down: 2 Rounds: 5 Side Lying Windmills 5 Cossack Squats/side Friday
Warm Up: 7 min AMRAP: 400m Run Then: 10 Pass Throughs 10 Straddle Stance Inchworms 5 Abmat Sit-ups 5 Prone Press-ups Skill Development: Dumbbell Bench Press 8-10 x 3 WOD: 7 Rounds for Time: 10 6" Target Burpees 20 Abmat Sit-ups Cool Down: Lax Ball in Pec 2:00/side Thursday
Warm Up: 7 min AMRAP: :45-1:00 Jump Rope 10 light Kettle Bell Swings 5 Scap Pull-ups 5 Kipping Swings Skill Development: A.1. 5 Barbell Good Mornings Rest :10 A.2. 3 Box Jumps Rest 2:00 x 5 WOD: 200 Double Unders 50 Kettle Bell Swings (24/16) 30 Pull-ups Cool Down: :30 Wrist Flexion and Extension Stretch x 2-3 |
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