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Tuesday Warm Up: 6-7 min AMRAP: Running Warm Up of Choice WOD: 800m Run x 5 with 3:00 Rest *Total time Cool Down: 4 min of Foam Rolling Lower Leg, Anterior Tib Smash 
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Monday Warm Up: 7 min AMRAP: 5 Burpees 10 Pass Throughs 5 Band Assisted Cossack Squats/side 5 Side Lying Windmills Skill Development: Build to a 1 RM Snatch in 15 min WOD: 14 min AMRAP: 7 Squat Snatches (135/85) 14 Bar Facing Burpees Cool Down: 2 Sets: 10 Band Assisted Sotts Press with PVC  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  |
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