Jacket and T-Shirt Order!!!
DUE BY MONDAY, MAY 1st!
Here is a picture of the items that are up for order and the link to sign up to buy them! We will have a paper copy at the gym too if you want to sign up there or ask any questions before you do!

T-Shirt ORDER FORM: https://docs.google.com/document/d/1gp8LSSeXfRe3SskCr9ctxN9au_NVCWHAvTe8Nhodk9A/edit?usp=sharing

Jacket ORDER FORM:
https://docs.google.com/document/d/1nbV1IK0af1REsi8ymdO3rvOvhNsp2jkA8Llu6e8M7cs/edit?usp=sharing

MONDAY
(GOAL = Over 4 Rounds)
It’s going to be a gorgeous day (hopefully… come on Colorado weather) so let’s start the workout with a quick run that lift heavy while moving fast through those other two movements!

STRENGTH
Every 2 minutes for 14 minutes
Power Clean + Front Squat + Squat Clean

WOD
AMRAP 14:
400m Med Ball Run BUY-IN
Then…
3 Cleans 165/125
12 Wallballs 20/14
24 Double Unders

TUESDAY
(GOAL = NO SCORE DAY!)
We will be working on some single sided strength again this week! This will be a first look at “pistols” or single leg squats for some people! They are tough but a great activity to work on leg stability!
Then adding some Olympic overhead work at the end!
WOD
EMOM 12:
1 - 9 (Left) Seated DB Press
2 - 9 (Left) Pistols or Single Leg Strength
3 - 9 (Right) Seated DB Press
4 - 9 (Right) Pistols or Single Leg Strength

STRENGTH
Push Jerk + Split Jerk
(3 + 1) x 2
(2 + 1) x 2
(1 + 1) x 2

WEDNESDAY
(GOAL = 80-100 Calories)
We are going to tax the core then hit it hard in a workout too! This will be tough with the cardio but the goal is to work on quick recovery and keeping the pace steady!

Core Blast WOD
:30 Work/:30 Rest

WOD
5 Rounds
3 minutes of WORK
1 minute of REST
21 KB Swings
12 Toes to Bar
MAX Calories on bike/row/ski

THURSDAY
(GOAL = 15)

STRENGTH
Back Squat
Build to 75% in sets of 2
Then… 4x2
Deload to 50%
Then… EMOM 10:
5 Back Squats

WOD
AMRAP 9:
3 - 6 - 9 - 12 …
Thrusters 95/65
Bar Facing Burpees

FRIDAY
(GOAL = Under 20 minutes)
Another more extensive and elaborate Murph Prep! We are officially a month out! This workout was given to the actors of the movie 300 to test them out of training camp before the film! It’s tough but that’s FYF for ya!
”300” WOD
FOR TIME
25 Pull Ups
50 Deadlifts 135/95
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 Clean and Press 75/55
25 Pull Ups

210425 - Week Preview