Friday May 31, 2019

IM60
Part 1: Squat
Build to a heavy 5 sec Pause
Back Squat

Conditioning WOD:
9 min AMRAP
3 power snatches 95/65
5 Toes to Bar
7 box jumps 24/20

5 min Active Rest:
3 sets of 50 single unders or 25
jumping jacks

9 min AMRAP
3 power snatches 95/65
5 Toes to Bar
7 box jumps 24/20

Score is total repetions between both
AMRAPs

Saturday May 25, 2019

Today:

9 am open gym

930 IM30

10 AM IM60

MONDAY IS 1 CLASS ONLY AT 11 AM. It is free to friends and visitors. Come celebrate with you fitfam!

Memorial Day 2019

Memorial Day!

Just one class at each location. 11 AM. Memorial Day is about something bigger than just fitness and we want to embrace that by honoring our fallen service men and women as well as those currently wearing a military uniform for this great country. We are doing the Hero Workout known as Murph. All your friends and family are welcome to come at no cost. Also doors will open at 1030 so, come finish your coffee or get your pre-workout going beforehand. (1045 opening in Woodland)

WORKOUT: (Look below to see alternative versions of the workout for newbies, non-fitnessy people or anyone looking for a less intense version)

MURPH

1 mile run

100 Pull-ups

200 Push-ups

300 Squat…

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Tuesday May 28, 2019

IM60
Part I: Strength work
Snatch Complex: 1 power
snatch+2 overhead squats+1
squat snatch
-Keep the loading light to
moderate. The goal is to build
technique and confidence in
the snatch movements.

Part II: Conditioning WOD
10 HSPU
25 KB Swings 53/35
10 HSPU
25 KB Swings 53/35
10 HSPU
25 Deadlifts 225/155
10 HSPU
25 Deadlifts 225/155
10 HSPU

IM30
16 Min AMRAP
8 kb swings
8 kb sdhp
100 m run or 8 burpees

IMBuild
3 sets
Hip circle Glute Bridge x 10
Goblet Cossack x 10

Snatch Balance to a heavy 2
for the day

Snatch DL+Snatch to …

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Thursday May 23, 2019

IM60

Skill: Shoulders
4 sets of 3 Floor press
3 sets of 12 DB Press w
Glute Bridge up
3 sets of 12 Arnold presses

Workout:
Core+Conditioning
15 Min EMOM
Min 1: Row 18/12 Cal
Min 2: 10 V-ups+20 Grasshoppers
Min 3: 5 Burpees+Max V-ups

score is just the v-ups

IM30

Workout:
Core+Conditioning
15 Min EMOM
Min 1: Row 12/9 Cal or more
Min 2: 10 V-ups+20 Grasshoppers
Min 3: 5 Burpees+Max V-ups

IMRecovery

2 min prone hamstring stretch each side

2 min pigeon each side

2 min downward dog

2 min planche seal

2 sets of 10 scap pull-ups and 10 scap push ups