Join us for YOGA with IVAN.MVMT at 10am on Zoom (via your RSVP on PushPress) to prep for tomorrow’s Memorial Day MURPH!

Remember we’ll put on the grill if you bring your own stuff to make/drink.

HIGH INTENSITY INTERVAL TRAINING for Sunday 5/29/2022

This coming Monday on Memorial Day we’ll be doing MURPH, as is tradition. It’s a long, challenging workout, but like everything else it can be adapted to individual needs.

Afterwards we’ll put the grill on, but you’ll be responsible for bringing whatever you want to eat and drink!

WORKOUT for Saturday 5/28/2022

in partners, for time:
100 double DB deadlifts
100 double DB lunges
100 double DB hang cleans
100 double DB s2o

You go, I go. Rx = 2×20/35/50lbs

or

for time:
100 DB deadlifts
100 DB lunges
100 DB hang cleans
100 DB s2o

Rx = 20/35/50lbs.

Post results to whiteboard!

WATCH:

WORKOUT for Friday 5/27/2022

DOUBLE “THE CHIEF”

as many rounds as possible in 3:00
6 power cleans, 29/43/61kg
12 pushups
18 air squats

Rest 1:00. Repeat for 5 total cycles. Unless you plan to do MURPH this coming Monday- in which case you should try

6 deadlifts, 50/70/100kg
12 burpees
18 hanging leg raises

Post all five scores to whiteboard.

WATCH:

SKILLS for Thursday 5/25/2022 is PRESS/JERK (shoulder-to-overhead)

CONDITIONING for Thursday 5/26/2022

WORKOUT for Wednesday 5/25/2022

establish a heavy split jerk in 12:00, then

AMRAP in 15:00
12 deadlifts
9 hang cleans
6 push jerks

No power jerks or push presses allowed! Post jerk and score to whiteboard.

WATCH:

SKILLS for Tuesday 5/24/2022 is the BACK SQUAT

GYMNASTICS for Tuesday 5/24/2022 at 3:30pm

hang test, false-grip development, more SLIPS

MOBILITY for Tuesday 5/24/2022

In our new GYMNASTICS class (Tues 3:30pm, Fri 2pm) we tested a max wall-assisted handstand, with our Performance Standard being 3:00 unbroken. Two athletes met that goal, and we’ll be developing stronger shoulders and more spinal mobility.

How long could you hold a handstand for?

WORKOUT for Monday 5/23/2022

“CHELSEA”

EMOM x 30:00
5 pullups
10 pushups
15 air squats

Novice can try 3/6/9, Intermediates can start as written then drop to 4/8/12, etc. If you’ve done CHELSEA, CINDY, or MURPH before you should try 6/11/16 or higher per round. Could also apply c2b/pistols/pushups to the rep scheme.

Post attendance to whiteboard!

No 7:30pm tonight due to the building’s power being worked on.

MURPH IS COMING (one 10am class!) next week on Memorial Day 2022.

Join us for YOGA at 10am on Zoom with IVAN.MVMT when you RSVP via PushPress!

CONDITIONING for Sunday 5/22/2022

PARTNER WORKOUT for Saturday 5/21/2022

for time:
100 med ball lunges (handstand)
80 calories (double kettlebell rack)
60 toes-to-bar (elevated plank)
40 HSPU (mixed-grip hang holding med ball)
60 box jump overs, 12/16/20″ (alternating)
80 slam ball (v-sit)
100 clap down-ups

Post time to whiteboard!

WATCH:

The 2nd Gymnastics class is today at 2pm!

WORKOUT for Friday 5/20/2022

5 (chest-to-bar) pullups
8 thrusters, 15/25/34kgfi
13 burpee over bar
21:00 AMRAP

Run 400m every 5:00, including the start. Post reps completed to whiteboard!

WATCH: