Memorial Day Murph
We will be tackling Murph on Memorial Day (Monday May 27th) this year as usual. There will be classes at 9am and 10:30am (only classes of the day). Check out all the info here.
Cornhole Tournament – Saturday June 8th
An event at thy gym that is just for fun! Come hang out with your gym friends, have a drink, and throw some bags. There will be a doubles tournament where you will be matched up with a random partner (we will attempt to avoid forming super teams as much as possible). For those of you fighting for bag throwing bragging rights, we will run a singles tournament concurrently. Lots of fun to be had!
Civil War – Saturday June 29th
Civil War is almost upon us. This is different than any other competition that you will see out there. It is all about community and teamwork, but most importantly fun! Workouts are nearly finalized and will be released in the coming weeks. Sign up early to ensure your event t-shirt.
Programming Note
We are embarking on a quick 5-week jerk cycle. Each week we will spend some focused time on the jerk, culminating in a one rep max test at the end of the 5 weeks. Also look for an increase in front squat volume.
MONDAY, MAY 20
STRENGTH
18 minutes:
1 clean + 3 split jerks
Build to a heavy set
Power clean recommended, but squat clean allowed if it gets that heavy.
METCON
AMRAP 10:
10 CTB pull-ups
10 power cleans (135/95)
10 shoulder-to-overhead (135/95)
TUESDAY, MAY 21
STRENGTH
Front squat 5×5
Warm-up and perform 5 workings sets of 5. Aim to complete all sets at 70% or above.
METCON
For time:
200m run, 2 front squats (165/110)
200m run, 4 front squats
200m run, 6 front squats
200m run, 8 front squats
200m run, 10 front squats
WEDNESDAY, MAY 22
STRENGTH
75 push-ups
75 sit-ups
For quality reps, not for time. Partition however you like. Reduce the number of reps if 75 seems out of reach for you.
METCON
For max calories on rower or bike:
4 min work, 4 min rest
3 min work, 3 min rest
2 min work, 2 min rest
1 min work
Record total calories, also note calories each round. Anyone brave enough to try this on the ski erg?
THURSDAY, MAY 23
STRENGTH
15 minutes:
Snatch + snatch balance + overhead squat
Build to a heavy set
First movement should be a squat snatch. Beginners may perform power snatch + 2 OHS.
METCON
AMRAP 12:
6 power snatch (115/75)
8 overhead squats (115/75)
10 burpees over bar
FRIDAY, MAY 24
STRENGTH
4 sets:
10 DB bench press*
*30 unbroken Russian KB swings between sets (so only 3 sets of swings)
METCON
4 rounds:
12 deadlift (205/135)
18 jumping lunges
400m run