What's Going On?

May 21, 2018

5/21

Warm-up
3 sets
200m Run
5 Yoga Push ups
5 C's & D's

May 19, 2018

5/19

Warm-up
Coaches choice
Metcon (Time)
Murph Prep
Teams of 2
1 Mile run
200 Air squats
150 Push ups
100 Pull ups

May 18, 2018

5/18

Warm-up
Coaches choice
Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#

May 17, 2018

5/17

Warm-up
Dynamic warm up
*Knee pulls, ankle pulls, high knees, butt kickers, etc.
Followed by...
Hip activation drills
Back Squat
5 @ 65%
3 @ 75%
2 @ 80-85%
1x20 (Up 45lbs)

May 16, 2018

5/16

Warm-up
3 Rounds
10 Banded good mornings
5 Inch worm to cobras
10 Push ups
Bench Press (4x5)
*Start at moderate weight and build after each set.

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