Our awesome new T-Shirts and Jackets should be here by Friday next week! So excited!

THIS SATURDAY - If you’re interested in some higher level skill work (starting @ 8am) we will be doing 20 minute segments of coach-led practice with Bar Muscle Ups, Handstand Walking, and GHD Sit Ups! THEN after we will be doing a Partner MURPH PREP workout (starting @ 10am)! It’s coming up fast and it’s important to get some running in before hand… so let’s share in the suffering with a friend! ;)

MONDAY
(GOAL = 29+)
Murph is about 3 weeks away so we’re going to have a solid prep today AND as a big running/prep partner WOD on Saturday! If you have a vest, feel free to wear it today! We just want to build volume and the grit to grind out these long workouts!

AMRAP 29:
9 - 19 - 29 - 39…
Pull-Ups
Burpees
Lunges
Hand Release Push Ups
Sit Ups
(Wear a weight vest if possible)

TUESDAY
(GOAL = Under 14 minutes)
Building our shoulder to overhead strength and continuing to work on that mobility!
This is a great workout to keep trying out DU too!

Hero WOD - “Michael Boyle”
7 Rounds
5 Shoulder to Overhead 155/105
10 American KB Swings 55/35
20 Double Unders

[STRENGTH - Strict Press]

WEDNESDAY
(GOAL = NO SCORE DAY!)
Just have fun with the partner workout then push yourself with the EMOM! Chat with coach and if there’s a specific skill/strength you want to work on, build that into the workout! Choose your own adventure!

[STRENGTH - Partner Cardio/Ab WOD]

WOD - EMOM 20:
1 - 10/14 Cal Echo Bike
2 - 14 DB Snatch 50/35
3 - 14 Toes to Bar
4 - Plate Ground to Overhead 45/35
5 - Rest

THURSDAY
(GOAL = 6 Rounds)
Taking ourselves to a single heavy thruster today then for the workout with nice warm legs… an ascending weight for our squat clean workout! Push yourself to focus on form and efficiency over speed!

STRENGTH - Thrusters (from the rack)
4, 4, 3, 3, 2, 2, 1, 1

WOD
(AMRAP 4:) x 3
with 90 second rest
8 Squat Cleans
8 Ring Dips
Round 1 - 75/55
Round 2 - 95/65
Round 3 - 135/95

FRIDAY
(GOAL = 10 Rounds)
We’ve done this one before in January of 2020! Let’s see if we can get some big PRs today!
HERO WOD - “Zimmerman”
AMRAP 25:
11 Chest to Bar
2 Deadlifts 315/205
10 Handstand Push Ups

Scaled:
AMRAP 25:
11 Jumping Chest to Bar Pull Ups
2 Deadlifts 255/185
10 Box HSPU or L-Sit Press or Plate/Ab Mat Strict HSPU

SATURDAY -
Skills Workshop - (Bar MU and Handstand Walking and GHD Sit Ups)
Murph Prep Partner WOD

210509 - Week Preview