Welcome to the first full week of training in MAY!! I hope May the Fourth was with you all!
Technique, strength and consistency is looking good and improving each week. As always, we encourage you to reach out to your Coach for Life for help on any technical points you want extra attention in, rehab/prehab, nutrition, etc! We are here to help you and your coach is your biggest asset to your progress and success!
Monday
Front Squats
Health:
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Fitness
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Tuesday
Snatch Day! (plus alternate work)
Health
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
Fitness
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
Wednesday
Upper Body and Core Work
Super fun conditioning!! Come ready to have a blast!
Thursday
Accessory and stability work
Health/Fitness
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats
Friday
Clean and Jerk! (plus alternate work)
Health/Fitness
Three rounds for time of:
400 Meter Run
10-15 Strict Pull-Ups
10-15 Strict Push-Ups
Saturday
Partner Fun!
In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station
IMPORTANT DATES
May 28th: Memorial Day. We will do our annual Memorial Day Murph workout at 9 and 10 am.
