Today marks the start of our second cycle of the year, which will bring us right up to MURPH!
The new format of training will be making sure everyone is ready and capable for our 2023 memorial day Murph event. And with that we will be continuing our back squats while adding a Front squat phase as well.
The beginning of a new cycle is always a great time to “renew your vows”, soto speak. To yourself, to your goals, and spend the next 8 weeks making an effort to get as much class time as you can. Make your move!
MONDAY:
A)
5 Minute EMOM:
3 TNG power cleans
right into,
4 Minute EMOM:
2 TNG power cleans
right into,
3 Minute EMOM:
1 power clean
B)
" Cindy"
20 Minute AMRAP:
5 Pull ups
10 Push ups
15 Air squats
TUESDAY:
A)
4 Rounds for time:
30 Sit ups
30 Med ball twists
30 Double unders
B)
"You must be new"
3 Rounds for time:
400m run
15 Dead lifts (185/135)
WEDNESDAY:
A)
3 Rounds:
5 Minutes on, 2 minutes off
500m row
then climb the ladder in remaining time
Burpee
Box jump
1/1 2/2 3/3 4/4 5/5 etc..
THURSDAY:
A)
2 Rounds for time:
40 Weighted walking lunges
20 Handstand push ups
B)
4 Rounds of TABATA
*Any machine
right into,
8 Rounds of TABATA
Med ball twist
right into,
4 Rounds of TABATA
*Any machine
FRIDAY:
A)
Push press:
6-6-6-6-6
*One set every 2 minutes
B)
"Mrs. Robinson"
3 Rounds for time:
10 Front squats (155/105)
20 Pull ups