NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue TOMORROW April 30 with Shoulder Wellness. Sign Up TODAY on Triib
- STARTS SATURDAY May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE. - May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope. - May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.
WOD
“Worst Days”
5 x AMRAP 3
18/14 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute
Weight: 70/53
Height: 24
5 x AMRAP 3
15/12 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute
Weight: 53/35
Height: 24/20
5 x AMRAP 3
12/9 Calorie Bike
12 Kettlebell Lunges
Max Step Ups
Rest 1 Minute
Weight: 35/26
Height: 24/20
WOD GUIDANCE & GOALS
Complete bike calories in :60-:90, take one breath and pick up your kettlebell in the rack position for 12 straight lunges (:30-:40). In the remaining time (about :60) do as many box jumps as possible. Target 15 jumps per round, and record total jumps for your score.
Post Reps to Comments.
HOME WOD
5 x AMRAP 3
300 Meter Run
12 Lunges
Max Box Jumps
Rest 1 Minute
ENDURANCE
Rest
84 MCx (18,18,18,16,14)
12, 15, 15, 15, 16 MCX
MAX
77 MC 35#
21,18,15,12,11
20” box
109 MCx
Per round: 26/23/20/20/20
Next time: maybe try 21/22 per round to stay consistent
127 53# (22,25,25,28,27)
35,27,25,20,20 = 127 MCx don’t know how smart it was to come out guns blazing. hahah
77 reps (16-14-15–15-17)
53#
100 MCX- 18, 20, 20, 21, 21
134 MCx
26 / 26 / 26 / 26 / 30
23/17/17/18/18 MCx
84- 35#
18/17/16/16/17
35#/StpUps 14/15/5 (18 cal bike)/10/7 – breath mgmt – kept rpm around 55,
77 53# KB,
93 (18, 20, 18, 18, 19)
14 cals
12 lunges (35#)
Jumps
(Realized on my 5th round that I had been doing 14 lunges vs 12 🙄)
20” box
10/round 24”, 44#, 14 cals
(11,12,11,10,10)35#1st rd 24”bj
Remaining rounds few bj on 20” then all on 24”
14cals
24 box jumps each round
18 cal row/35#/20″
80 mcx (15/15/15/15/20)
100 (20 per rd)
18 cal bike and 53# kb lunge
absolutely fried coming into today. woof.
118 Mcx
27, 25, 23, 22, 21 could not control my breathing between bike and lunges..good grief
MC w/ steps
32, 35, 33, 31, 34 = 165
56 (12c and 26# kb)
MAx
19,19,19,18,20
123 MAX
22,25,23,30 (step ups), 23
14 Cal Bike, 35#KB 12 lunges