Don’t Forget: – NO Class this Sunday, May 24th – Monday, May 25th: Memorial Day Murph at 8 AM and 9 AM ONLY WARM UP 200m run 1 set fence drills 200m run 20 air squats 200m run 20 walking lunges 200m run 20 light weight KBS (12/8) 200m run MOBILITY Monster bands pre-WOD 2x
WARM UP 200m Run Everett Warm Up WOD With a Partner, Split Reps as Needed P1: KB farmer carry (24/20) midline and bck P2: KB farmer carry midline and back 40 T2B 50 push ups 60 WBS (20/14) 70 hollow rocks 80 DU/160 singles 70 hollow rocks 60 WBS (20/14) 50 push ups 40 T2B
WARM UP 3x 30 Second Drills Jumping Jacks Lunges Seal Jumps Air squats Straight let sit ups Push ups STRENGTH Bulgarian Split Squats 4×8 ea leg Hold KB in each hand, back foot on 20” box WOD 4 RFT 10 burpee box jumps (24/20) 10 C&J (95/65) Shuttle sprint (mid back, down back) ** REST
WARM UP Plyos Barbell Warm-Up WOD 4 Rounds: 3 Min Work/2 Min Rest Shuttle Run 10 Burpees Over Bar ME Shoulder to Overhead (135/95)
WARM UP 2 Rounds: :30 Jump Rope 10 Air Squats :30 Jump Rope 10 Gate Swings :30 Jump Rope :30 Bar Hang STRENGTH 10 Min to Find 5 RM BSQ WOD 2 Rounds: 400m Run 30 T2B 400m Run 75 DU 400m Run 30 KBS (32/24)
Ask yourself this question. Do you feel you warmed up correctly for the workout you’re about to perform? If you’re unsure, chances are you could have had a better warm-up which would have led to a better result during the workout. Warming-up is not just time to gossip with your friends and other athletes,
Ask yourself this question. Do you feel you warmed up correctly for the workout you’re about to perform? If you’re unsure, chances are you could have had a better warm-up which would have led to a better result during the workout. Warming-up is not just time to gossip with your friends and other athletes, but
WARM UP 400m Run? Plyos STRENGTH 4 Sets: 10 Banded Push-Ups :30 Rest ME Push-ups w/o Band 2:00 Rest WOD 21-15-9 Power Clean (155/105) Pull-up (Rx+ = Strict)
WARM UP Everett Warm-Up Barbell Warm-Up WOD 16 Min EMOM: Min 1: 200m Run Min 2: ME Power Snatch (135/95) Min 3: 20 Situps Min 4: 50 sec Plank MOBILITY Coach’s Choice
MEMORIAL DAY MURPH SCHEDULE Sunday May 24th – No Class! Monday May 25th (Memorial Day) – 8 AM and 9 AM Class Only. We will be Performing “Murph”: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run *Prescribed with a 20lb weighted vest CLICK HERE FOR A TRAINING PROGRAM TO PREPARE… WARM UP 2x:
8842 Broadway St.
San Antonio, Texas 78217
