WARM UP 250M Row 3 Rounds 10 Push Ups 15 Banded GM 250m Row Barbell WU for DL WOD As Far as Possible in 5 Min 5 DL (225/155) 1,2,3….Ring Dips (MU Rx+) -3 Min Rest- As Far as Possible in 5 Min 5 Ring Dips (MU Rx+) 1,2,3…DL (225/155) CASH OUT 3 Rounds :30 Plank
For those of you who were around to see the Alamo Heights Baseball guys training in the fall, our boys are kicking some butt in the playoffs! Tomorrow evening, they play at 7:30pm at Wolff Stadium. Several members and coach will be there to support them! WARM UP 800m Run :30 Drills x 3 Bar
WARM UP Everett WU Barbell WU for Clean and Jerk STRENGTH/SKILL 15 Minutes to work up to a heavy 1 rep Clean and Jerk WOD Chipper- 30 WBS (20/14) 25 Power Cleans (135/95) 20 Burpees 15 Front Squats 10 Shoulder to Overhead 15 Front Squats 20 Burpees 25 Power Clean 30 WBS
WARM-UP 200m Run Plyos WOD: “Murph” (50:00 cutoff) 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Partition the reps anyway you would like. *Wear a #20 vest for some real fun! Read more about Lt. Michael Murph by clicking here
REMINDER!!! No Class This Sunday! Memorial Day Murph on Monday @ 8AM and 9AM. All Other Classes Cancelled on Monday! WARM UP 200m run 3x 30s squat hold 10 air squats 10 GM 5 inchworm + 2 push ups STRENGTH 3X10 Bench Press WOD 12min AMRAP: 5 Squat Complexes (1 Squat Clean + 2 Front
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)
8842 Broadway St.
San Antonio, Texas 78217
