Strength/Skill
CLEAN COMPLEX
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.
Workout
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)
Workout
RECOVERY WORKOUT
AMRAP x 30 MINUTES
15/10 Calorie Bike
:30 OH Plate Hold (45/25)
20/15 Calorie Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows
RUMP PUMP FINISHER
3 SETS
30 Plate Good Morning
15 Single Leg Glute Bridge-ups R.
15 Single Leg Glute Bridge-ups L.
8AM Bootcamp
9AM to 11AM Open Gym
Closed, the remainder of the day.
Workout
“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.
Wear some RED WHITE and BLUE!!!
Memorial Day, Monday May 27th (Tomorrow!!!)
8AM Bootcamp, 9AM to 11AM Open Gym only
WOD “Murph“
OPEN GYM 10AM to Noon
Workout
EVERY 11:00 x 3 SETS
250m Row
40 Double Unders
30/20 Cal Bike
40 Sit-ups
30/20 Cal Bike
40 Double Unders
250m Row
Pre-Murph Roll Out
Spend 8:00 Rolling Lats, Quads, and Inside of Thighs
8AM Bootcamp
9AM CrossFit
Workout
PARTNER WORKOUT
TEAMS OF 2…
2 ROUNDS FOR TIME
80 Russian Kettlebell Swing (70,53)|(53,35)
40 Deadlift (245,175)|(205,145)
80 Burpee Over Bar
400m Run With Kettlebell*
*Partner 1 works while Partner 2 rests. Both partners run the 400m at the same time, can switch off holding the kettlebell as needed. Kettlebell can not rest on the shoulders or back.
OPTIONAL BUN BLASTER
EMOM x 8 MINUTES
MIN 1 – Plank Hold
MIN 2 – Glute Bridge Hold
