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Group Workouts 20 – 26 May 2019 Tapering for Murph!

Monday 20 May 2019

Snatch or Clean 3-3-3-2-2-1-1-1 for max

Alternating:

  • Pull-up 3* Warm-up, 3* Max Bodyweight

  • Weighted Dips 3* Warm-up, 3* Max Bodyweight

100 Russian Twists for quality

Tuesday 21 May 2019

Rounds For Quality in 20:00:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Squats

  • 20 AbMat Sit-ups

Wednesday 22 May 2019

Strict Press 10-8-5-3-5-5-5

Rounds For Quality to 10:00 left in class:

  • 40m Bear Hug Carry

  • 20 USB Rotating Deadlifts

  • 15 USB Clean & Press

  • 10 USB Side Step Cleans

Thursday 23 May 2019

Good Mornings 10-8-5-8-8-8

3 Rounds for Quality:

  • 16 1-side Kettlebell Walking Lunges Non-Dominant

  • rest 1:00

  • 16 1-side Kettlebell Walking Lunges Dominant

  • rest 1:00

  • 20 Hollow Rocks

Friday 24 May 2019

Dumbbell/Kettlebell Bench Press 4* warm-up sets, 1* Max reps drop sets – start at heaviest do max reps, reduce weight, do max reps, etc.  At least 4 different weights

5* 3 Cycles of:

  • Deadlift

  • Power Clean

  • Front Squat

  • Jerk

-for max load

Saturday 25 May 2019

Rounds for Quality:

  • 50 Single Skips

  • 20 Sledgehammer strikes

  • 15 Hanging Leg Raises

  • 10 USB Reverse Rotating Lunges

  • 5 USB Cleans

  • 1 J-Curl

  • 400m Run

Sunday 26 May 2019 – Closed for Memorial Day!

Reminder – 1 class tomorrow, Monday 27 May at 10:00AM!  Next week’s workouts post at Noon today, Sunday 26 May.

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