Get ready for a fantastic week of training!
Mark your calendars for the “Murph” workout on Saturday, May 23rd (in 4 weeks). We’ve added some extra credit push-up work on Mondays, Tuesdays, Thursdays, and Fridays to help you prepare.
💥Monday begins with a speed session, 5 sets of 5 thrusters moving as fast as possible with lighter weight. Then we go right into a descending rep metcon (20-15-10-5) of push press and box jumps,
💥Tuesday’s workout will be a longer not for time style metcon where we will complete 4 rounds of an 800m run, 20 alternating DB hang snatches, and 20 toes to bar.
💥Wednesday starts off with week 3 of our back squat cycle, hitting 6 sets of 5 at 80%. Afterwards, we’ll move into a for time chipper of calorie row, double unders, and power cleans.
💥Thursday begins with a strength piece that alternates between seated banded lat pull-downs and hand release push-ups. Then 15:00 AMRAP of handstand push-ups, pull-ups, and dual DB front rack walking lunges.
💥Friday’s starts with 5 sets of a 0:15 max effort bike sprint followed immediately by 5 seated box jumps. Then we’ll transition into a 5-round every 2:00 interval of bike calories followed by max deadlifts in the remaining time.
💥Saturday’s team WOD will begin with running 1 mile with your partner then right into 100 burpee box jump overs and 200 overhead squats followed by another 1 mile run with your partner.
“The noblest pleasure is the joy of understanding.” ― Leonardo da Vinci
