Off day tomorrow...Thursday the 9th. I can be there from 8 to 10 AM though...who all wants to come in? Please comment or better yet...send me a text please.
Saturday, May 11th...many of us will be running in the Warrior Dash. So, the gym will be closed. The workout of the day will be to run a 5K. If you're capable and plan to run city streets...have at it. If you want to go to a local track...it's 12 laps plus 200 meters. You don't have to run a 5K if you're not capable...
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Warmup: Line drills, OH/Shoulder & Squat prep, Burgener Warmup
---------- De-load Strength: Strict Shoulder Press 7 x 3 Reps @ 60%, done in EMOM fashion just like the others this week. ---------- WOD: Testing 3 Mins of Max Push Press 115/75 1 Min of Rest 3 Mins of Max DU's 1 Min of Rest 3 Mins of Max Hanging Power Snatch 115/75 1 Min of Rest 3 Mins of Max Wall Balls 20/14 1 Min of Rest 3 Mins of Max Row for Calories Warmup: 500 M Row, Front rack mob, Burgener Warmup
--------- 10 Round EMOM - Power Clean 185/115 - (3 Reps RX +, 2 Reps Rx, 1 Rep Beginner) ----------- Rest 5 mins then: "Pukies" 100 Burpee Pullups (for time) Bar should be approx 12 inches over head *Two ways to scale this if you're not capable of unassisted pullups yet. You can go 10 sets of 10 burpees and 10 assisted pullups. Or you can do a burpee and then a jumping pullup. Of course beginners will scale the number of reps as well. Warmup: Jumprope Singles/DU's...dare I say...Triples for a few of you??? Hamstring prep, Shoulder/Oh prep ------------ De-load Strength:Deadlift 7 x 3 Reps @ 60% EMOM ---------------- WOD: Buy in = 500 Meter Row then 10-9-8-7-6-5-4-3-2-1 Perfectly Vertical KB Swings 70/53 Box over Jumps 24/20 then Cash out = 400 Meter Run Class times tomorrow as usual 8, 9 and 10 AM
------------ Warmup: Run 400 or Row 500 NFT, Mobility and do at least 2 rounds of 10 of each of the movements NFT and lighter loads. ----------- In Fight Gone Bad fashion...3 Cycles of the following for time: Row 1 minute (calories) Box Jump 24/20 1 minute Kettlebell Swing 53/35 1 minute Burpees 1 minute Wall Ball 20/14 1 minute Rest 1 minute *Scored just like FGB ** You may start at any station. This means we can have as many as 24 people going at once. Should be a lot of fun. Warmup: Squat and Front rack MOB, Line Drills
------- 10 Round EMOM: Squat Clean + Split Jerk @ 60-70% of Heaviest Clean ---------- Strength (20 mins) Front Squats 5 x 3 reps @80-90% (10-20lbs heavier than 04-19-13) -------------- 15 Minute AMRAP 300 Meter Row 10 Pull Ups 10 Hand Release Push Ups |
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