Monday, May 20th - Saturday, May 25th

Next Monday we will be doing Murph at 11 am, followed by a BBQ OR a potluck inside (weather dependent).

Jorge is leaving this Summer, so I am looking for someone to cover his open gym times Tues/Thurs 130 - 330, and Sunday 8 - 10 am. Please let me know if you know anyone interested.

Monday

(A)Strict HSPU -  5 x 3 - 6

(B)Barbell reverse lunge - 5 x 6 - 8 Strict HSPU -  5 x 3 - 6

(C)5 - 8 x row 100m, rest as needed so that you can sprint each time

Tuesday

(A) Close Grip Bench Press - 5 x 3 @ 31X1

(B) “Cindy”

AMRAP in 20 minutes

  • 5 pull ups

  • 10 push ups

  • 15 squats

Wednesday

AMRAP in 8 minutes

  • Row 250m

  • 12 DB push press

  • 20s FLR

Rest 2 minutes

AMRAP in 8 minutes

  • 10/7 cals AB

  • 12 NPUB

  • 20s hollow hold

Rest 2 minutes

AMRAP in 8 minutes

  • Run 200m

  • 12 KBS

  • 8 GHD sit – ups or 15 ABMAT sit-ups

Rest 2 minutes

  • 40 double unders/80 singles

  • 8 paralette shoot throughs

  • 30s/each side plank

Thursday

(A1) Strict press - 5 x 8

(A2) Strict pull up - 5 x 6 - 8

(B) AMRAP in 4 minutes x 2, rest 2

  • 8 devils press

  • 8 pull ups

Friday 

(A) Back squat - 3RM @ 31X1

(B) 15, 12, 9, 6, & 3 reps

  • toes to bar

  • thruster

Saturday

With a partner:

00:00 - 10:00

Row 2k

10:00 - 20:00

AMRAP 8

alternating partners every round

2 DB Deadlifts

4 DB Hang Power Clean 

6 DB Front Squat

8 DB Shoulder to Overhead

[rest 2]

20:00 - 25:00

Row 1k

25:00 - 30:00

AMRAP 4

alternating partners every round

2 Burpees

4 Box Jumps

6 Walking Lunges

8 Air Squats

[rest 1]

30:00 - 40:00

For time, using same AB [find a height that works for both]

60/50/40 cals AB 

[MM/MF/FF]

Challenge: sub-5:00