Month: May 2018

Monday 5-28-18

We have 1 class at 10:00am, with a tri-tip bbq after. Bring your own drinks and a side dish. show up early and get that mobility in. The doors will open at 8:30 and i will be lighting up the oak bbq. “murph” 1 mile run 100 pullups 200 pushups 300 air squats 1 mile…

5-25-18

A) Bodybuilding circuit: Every 90 seconds for 12 rounds. 1) 8/side single arm db press 2) bulgarian split squat 8/side 3) barbell curls 10-12 reps B) 15 minute AMRAP: 9 bar facing burpees 12 hang power snatch (95/65lb) 15 toes to bar

5-24-18

A) Every 2 minutes for 7 rounds: 1 clean deadlift + 1 clean + jerk B) 100 double unders 10 man makers 80 double unders 8 man makers 60 double unders 6 man makers 40 double unders 4 man makers 20 double unders 2 man makers *15 minute cap (35/25lb)

5-21-18

A) 10-8-6-4-2 strict press 2-4-6-8-10 pushup After each round do 15-20 second L-sit hold *15 minute cap B) 4x250m row each. I-go-you-go style. Partner not rowing does max rep power clean and jerks (95/65lb). Winner is person who does most # clean and jerks total.