Happy Summer! School is out and the weather is HOT!!
Make sure you water consumption is up during these hot months!
We are almost at the end of this training cycle and we’re excited to see your results when we retest!
IMPORTANT DATES
May 28th: Memorial Day Murph @ 9 or 10am
June 10th: Peak Anniversary Bowling Party at Stars and Strikes
June 23: Off site Workout – Gym closed for USA Weightlifting Certification
July 4th: Pool Party and Fireworks at Angie’s House!
Monday
MEMORIAL DAY MURPH!
Only 2 Class Times: 9 and 10AM
Option 1
MURPH!
1 Mile Run
100 pullups
200 Pushups
300 Squats
1 Mile Run
Option 2
Do it with a partner and split the work
Option 3
S-MURPH
Cut all the reps in half
**Complete in any order you need to, just start and finish with the complete run – Sub any movements necessary**
This is why we do this workout every Memorial Day
Tuesday
Snatch or Alternate Strength
Health
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups
Fitness
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Presses
10 Ring Dips
15 Push-Ups
30 Double-Unders
Wednesday
Front Squat Day!
Health
For time:
Run 800 Meters
75 Kettlebell Swings
Run 800 Meters
Fitness
For time:
Run 800 Meters
30 Power Snatches (50/35)
Run 800 Meters
Thursday
Lower Body Accessory and….TIRE FLIPS!!!
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Dumbbell Strict Press
Fitness
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups
Friday
Clean and Jerk or Alternate Strength
Health
Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges
Fitness
Three rounds for time of:
15 Deadlifts (100/70)
50 Double-Unders
Then together
Two sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Saturday
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
