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Weekly Updates 5-18 to 5-23

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Updates:
Updated class schedule, Barbell Club, and addition of our Cardio & Core class coming June 1st. 
 

Video Of The Week:
Overhead squat mobility prep!:

Nutrition Information Of The Week:
Nutrition tips to accelerate recovery and lead to more lean body mass

Events:
Be sure to mark your calendar to join us this Saturday at 11am for "Murph". We will be hosting several different levels of "Murph". 
 

Monday 

Met-Con 

7min AMRAP 

7 Pull ups
14 Box Jumps P:30/24
Rest 3 minutes 
7min AMRAP 
7 Burpees to 6in 
14 KB Swings P:53/35
Skill 
Front Squat 5-5-5-3-3-1 

 

Tuesday 

Skill  

Powerclean (touch & go) 5-5-5-3-3-1

Met-Con 
For Time:
50 Double Unders
30 Shoulder to Overhead P:95/65 F:65/45
50 Double Unders
30 Hang Power Cleans P:95/65 F:65/45
50 Double Unders
30 Deadlifts P:135/95 F:95/65
 

Wednesday 

Skill 

4 x 250m Row (Alternate with a partner on the rowers) These should be all out sprints 

Met-Con  
"Partner Workout" 
20min AMRAP 
60 Overhead Squats P:135/95 F:95/65
60 Clean & Jerks P:95/65 F:65/45
P: Max Effort Ring Muscle Ups with remaining time
F: Max effort ring dips with remaining time 
 

Thursday 

Met-Con 

21-15-9-9-15-21

Row for Cals

KB Swings P:70/53 F:53/35

Skill 

Bench Press 5-5-5-3-3-1 

Friday

Skill 

Hang Snatch 5-5-5-3-3-1

Met-Con 

12min AMRAP 

9 Deadlift P:155/105 F:95/65

12 Box Jumps P:24/20 F:20/12

15 Sit ups 

 

Saturday 

"Murph" 
 Option 1:
200m Run
10 Pull ups
20 Push Ups
30 Air Squats 
200m Run
 
Option 2: 
400m Run
10-Pull Ups
20-Push Ups
30-Air Squats
400m Run

Option 3:
800m Run
25- Pull Ups
50-Push Ups
100- Air Squats
800m Run

Option 4:
RX For time:
1 Mile Run
100-Pull Ups
200- Push Ups
300-Air Squats
1 Mile Run

 
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Guest Thursday, 15 November 2018