Workouts for 5/13 – 5/19

Simple and effective movements at Team this past Saturday.

Seems like folks are enjoying BINGO so far! Keep checking off those squares!

MAY SCHEDULE: 

5/25: We will be running MURPH at Team (9AM) and will follow with a cookout! If you want to bring something great! Otherwise there will be some libations, burgers and dogs!

5/27: Memorial Day (9AM Class Only) We will be running MURPH again if you couldn’t make Saturday’s class.

 

 

Monday 5/13

 

5 Rounds 1 Min on / 1 Min off of the following:
• Shuttle Runs
• Slamballs
• Russian Swings
• Double/ Single Unders

Maximize work in work intervals and recover in the off minutes. Try and remain as consistent as you can with your numbers throughout the workout.
Cooldown: Stretch and Roll-out.

 

 

Tuesday 5/14

 

AMRAP3 x 4
*1min Rest Between Rounds

12 DB Hang Cleans
9 DB Front Squats
6 DB Shoulder to Overhead
With remaining time: Row/Ski/AD for cals

Then

500m Row/Ski for time

Part 1: Pick DBs that are challenging but that you can do unbroken for the reps allotted.

Part 2: A Benchmark and a BINGO square. Get er’ done.

 

Wednesday 5/15

 

15 Mins for Quality
DB Bench Press 4 sets x 10 reps
Weighted Pull-Ups 4 sets x 5 reps
*Alternate movements each set

Then

10Min of Ascending Calories with a Partner. Start at 10 calories and add 1 calorie every time you get on the machine.

• Airdyne
• Row

Part 1: Focus should always be on form, weight comes after. If at any time your form is compromised, dial down the weight. Modifications for the weighted Pull-Ups would just be BW Pull-Ups or banded is ok too!

Part2: Some math will be involved here!

5:30PM: Barbell Basics / Open Gym

 

 

Thursday 5/16

 

6 x :30 on/:30 off of one of the following
Ring Support
Ring Tuck Hold
Ring L Hold

21-15-9
KB Swings (70/503#)
Ski

Rest 3 mins

21-15-9
Sandbag Ground to OH
Row

Part 1: Working on static holds. Pick a hold that challenges you but that you can get closest to the full :30 in the hold.

Part 2: Keep a brisk pace and get this done as soon as possible.

5:30PM: MOBILITY/SKILL CLASS or OPEN GYM
6:30PM: GRINDER & COMMUNITY CLIMBING

 

 

Friday 5/17

 

Basketball and some Squat Mobility

Teams of 2
AMRAP25
400m
20 Box Jumps
20 DB/KB Snatches
20 Single Arm DB/KB Overhead Squat > Single Arm DB/KB Front Squat

*400m must be done together (at the same time)
*Each athlete must complete 10 reps

Accessory Work:
Accumulate 25-50 banded face pulls (https://www.bing.com/videos/search?q=banded+face+pulls&view=detail&mid=50E491632C6B057125C650E491632C6B057125C6&FORM=VIRE)
Accumulate 25-50 pallof presses (R/L)
(https://www.youtube.com/watch?v=v794Rsu7gJ4&feature=youtu.be)
Accumulate 50 Banded Lat Pull downs (https://www.youtube.com/watch?v=FVjtOSA-dz8)

 

 

Saturday 5/18

 

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.
Coaches Choice

 

 

Sunday 5/19

12 MINS with Partner
P1: Paces with 400m Run
P2: Max Calories on Row

Then

10 Min
Max Renegade Man Makers (with squat)

Part 2: A Benchmark and a BINGO square. Get er’ done.