Monday 5.11.20

Announcements:

May Challenge:
Murph Prep: Pull-up/Push-up/Squat
Click HERE  to log reps

May Running Challenge:
Check your email.
Click HERE for Week-1 Challenge

Yoga:
Wednesday: 6:30pm

No 9am Zoom Class on Saturday’s:
(There will still be a workout posted to WOD@HOME)

Back to the Gym Week 1 Schedule:
Click HERE to view


Warm-up:

Warm-ups will be done in the Red Room, ideally 15min before class start time.
They will be posted to Wodify – check the app.
Example:
You are doing the 7am class (spot has been reserved via Wodify)
Arrive at the gym at 6:45am, do the warm-up, be ready to enter the main gym at 7am

Strength:

Clean & Jerk (Power Clean & Push Jerk)
Take 10min to build to a moderate 1Rep
Use rep sequence: 4-3-2-1

Conditioning:

AMRAP 12min
42 Double-unders
14 Wall Balls
7 C&J

C&J Weight will be 65% from above

Rx’d:
20#/14# WB


Mindset Monday:

GOOD – By Jocko Willink

FREE!
Download Our 30-Day At Home Workout Program!