Monday May 23 - Saturday May 28, 2022

Monday May 23

Open Gym - No classes today

Tuesday May 24

Part A

15min Shoulder mobility

Part B

2 rounds                                                       
8/arm KB Supine shoulder rolls                                                               
8 Prone dowel lifts      
                                                                  
Part C

500/400m row                                                             
30 Bench press 125/85                                 
600/500m row                                               
20 Bench press 135/95                              
700/600m row                                                   
10 Bench press 145/105                          
800/700m row                                             
5 Bench press 155/115

Wednesday May 25

Part A

15min Hip mobility

Part B

2 rounds                                                      
10/leg  banded Abd in 1/4 squat                                                                    
8/leg hip Airplanes

Part C

21-15-9                                                            
Back squat 135/95                                
Box Jumps                                                  
Directly into                                                  
3 rounds                                                             
10 burpees                                                        
200m run      
                            
Thursday May 26

Part A

15min ankle/calf mobility

Part B

2 rounds                                                           
8 ATG lunge 3,2,1,1                               
30sec SL balance   
                              
Part C

E2MOM x 6  - 36min                                              
1- 2 rope climbs                                                               
Max cal row  in remaining time                                                                 
2- 10 Pull ups                                               
Max burpees in remaining time                                                                       
3- rest 2min

Friday May 27

Part A

3 sets                                                      
2 band assisted strict MU            
8 FG ring rows                                                    
3-5 ring dips

Part B

10min rMU practice

Part C

AMRAP20min                                                 
400m Run                                                      
2 rounds of Nate                                        
1 round of Nate  =                                                                  
2 rMU                                                                 
4 HSPU                                                            
8 KB swings 2/1.5p

Saturday May 28

AMRAP 6min of each                                    

7 rounds of Chief 115/75                         
Max burpees in remaining time                                                                     
3min rest                                                     

AMRAP 6min of each 

                                   
6 rounds of Chief 135/95                         
Max burpees in remaining time                                                                   
3min rest                                                    

AMRAP 6min of each                                    

5 rounds of Chief 145/105                          
Max burpees in remaining time