Workout of the Day: 5/22/17 - 5/28/17

MEMORIAL DAY WEEKEND SCHEDULE: Saturday 8am & 9am classes will be doing Partner "Murph". No 10am class/OG on Saturday. Gym will be closed on Memorial Day (Monday 5/29).

MON 5/22

A. 3 sets:

Turkish Get-up x 3, 2, 1/arm 

(Rest 30-60 sec)

Ring Row @ 21X2x 4-6 

(Rest 60-90 sec)

 

B. For Time: 

1000m Row

35 DB Thrusters (NTE 50/35#)

50 Burpees

 

TUE 5/23

A. Power Clean (TnG as able) x 5,4,3,2,1

(rest 2 min b/w sets)

 

B. For Time: 

8 Power Cleans (70-80% of today's best NTE 155/105#)

800m Run (72nd st)

8 Power Cleans

600m Run (around block)

8 Power Cleans

400m Run (79th st)

8 Power Cleans

200m Run (75th st)

 

WED 5/24

A. 4 sets: 

Strict Press x 8,6,4,2

(Rest 60 sec)

Bent over DB/KB Row x 4-8 (both arms at once)

(Rest 60-90 sec)

 

B. EMOM x 16 Minutes:

Min 1 - 30 sec Double Unders

Min 2 - 30 sec Strict Pull-ups

Min 3 - 30 sec Assault bike or Row (cals)

Min 4 - Rest 

*Score = total reps/cals

 

THU 5/25

A. Front Squat x 6,4,2,6,4,2

(rest 2 min b/w sets)

 

B. For Time: 

30-20-10 reps

Alternating DB Snatch (NTE 50/35#) 

*100m Single arm OH Carry after each set (50m L, 50m R)

 

FRI 5/26

A. 3 sets: 

Pendlay Row x 5-8 

(Rest 60 sec)

DB Box Step-up x 16-20 (alt legs)

(Rest 90 sec)

 

B. 2 Rounds of: 

2min - Manmakers

(1min Rest)

2min - Row (cals)

(1min Rest) 

2min - Side Plank (Accumulate as many seconds as possible in 1min per side) 

(1min Rest)

*score = manmaker reps + row cals

 

SAT 5/27

Partner "MURPH"

(8am & 9am classes ONLY)

 

SUN 5/28

SUNDAY STRETCH @ 10am or rest.