200517 - Weekly Preview
REMINDER MURPH IS THIS SATURDAY!
@ 7am/8am/9am/10am/11am!
Sign up 24 hours before start time
(MAX 7 people!)
Celebration starts in the parking lot at noon!
More details about our partnership with Tap & Handle to come!
NO CLASSES ON SUNDAY or MONDAY
(May 24th and 25th)!
Coach Lauren is taking some vacation days!
Whoop whoop!
MONDAY
(Home WOD)
”Final Murph Prep”
Wear a vest if you plan on vesting!
FOR TIME
4 Rounds
200m Run
40 “x” (changes in each round)
”x” =
Round 1: Sit Ups
Round 2: Push Ups
Round 3: Squats
Round 4: Pull Ups
(Strength & Conditioning Class)
STRENGTH:
Back Squat
Work up to heavy set of 3
then…
3 - 3 - 3
IN CLASS - WOD:
E2M6M
1 - 20 Calories then Max Back Squats (@ 50% of 3)
2 - 15 Calories then Max Max Back Squats (@ 50% of 3)
3 - 10 Calories then Max Max Back Squats (@ 50% of 3)
TUESDAY
(Home WOD)
AMRAP 14:
800m Run
Then….
80 Mountain Climbers
Then…
Max Manmakers OR Macho Mans
”Choose your Own Adventure”
(Strength & Conditioning Class)
STRENGTH:
Snatch Balance
3, 2, 2, 1, 1, 1, 1
IN CLASS - WOD:
AMRAP 6:
2 - 4 - 6 - 8 - 10 …
Power Snatches
Overhead Squats
( 4 burpees b/w sets)
WEDNESDAY
(Home WOD)
2 minutes x 3 Rounds
(w/ 1 minute rest b/w)
20 KB Swings
20 Deadlifts
Hold KB/DB/Barbell until time is up!
{Handstand/Headstand Practice!}
(Strength & Conditioning)
STRENGTH:
Deadlift
5 x 5
then…
5 x 2
(Increasing in weight)
IN-CLASS - WOD:
Tabata (switching back and forth) 16 Rounds
Plate Suitcase Deadlift
Plate Sit Up Press
THURSDAY
(Home WOD)
4 Rounds
8 Burpee Box Jump Overs
40 Double Unders
2 Rounds
4 Burpee Box Jump Overs
20 Double Unders
(Strength & Conditioning Class)
STRENGTH:
3 position Hang cleans
(High, Mid, Low)
EMOM 10:
IN CLASS - WOD:
4 Rounds
8 V-Ups
4 Hang Clusters
100m Run/Row/10 cal bike
FRIDAY
(Home WOD)
AMRAP 20:
Every 5 minutes for 20 minutes
200m Run
10 Toes to Bar
20 DB Snatches
30 Russian Twists
(Strength & Conditioning)
STRENGTH
Strict Press into Push Press
5-10, 4-8, 3-6, 2-4, 1-2
IN CLASS - WOD:
600m Plate Weighted Run/Walk
(10 Squats at each mark)