5.18.2020 – 5.23.2020

We’re currently looking for a provider that will allow checking in to class and host our workouts.  This week we’re giving the sugarwod app a try.  Please feel free to download it, find us, try it out and give us your feedback.


Monday: 5.18.2020

4 Round in 10 minutes or less of
8 Staggered stance stiff legged deadlifts (8 per lead leg)
15-30 Second side plank (per side)

then,

3 Rounds for time of
8 Hang power cleans 115/75#
0:50 Static lockout hold overhead
20 Russian twists per side 14/10#


Tuesday: 5.19.2020

6 Minute amrap of
8 Single arm kettlebell shoulder to overhead (4 per side) 55/35#
12 Sit ups

Rest 4 minutes, then

6 Minute amrap of
8 American Kettlebell swings 55/35#
12 Air squats

Rest 4 minutes, then

6 Minute amrap of
8 Burpees
40 Double unders


Wednesday: 5.20.2020

5 sets of 3 Power Cleans
Perform a set every 0:45 on a running clock.
Use the same weight the entire time. Touch-n-go is preferred if technique allows.

Then,

8 Minute amrap of
5 Front squats
2 Shoulder to overhead
20 Mountain climbers (total)


Thursday: 5.21.2020

5 sets of 3 hang power snatches

Then,

6 Rounds for time of
9 Russian Kettlbell swings 70/55#
6 Burpee box jumps 24/20″

 


Friday: 5.22.2020

4 Rounds of each in 10 minutes of
8 Back squats
8-12 Single arm standing strict press (per arm)

Then,

3 Rounds for time of
20 Alternating dumbbell snatches 55/35#
10 Step back lunges holding the 55/35#
10 Strict pull ups


Saturday: 5.23.2020

Murph

1 Mile run

100 pull ups 

20 push ups

300 air squats 

1 mile run

 

We’ll be running this workout again on Monday as well  the goal is to allow as many of you to do the workout with us, while still limiting  class to 9 members.

 

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