NEWS

  • 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

“Hypnocurrency”

METCON

AMRAP 15
20 Toes to Bar
40 Thrusters
100 Double Unders

Weight: 45/35

MASTERS

AMRAP 15
20 Knee Ups
40 Thrusters
30 Attempts

Weight: 45/35

MOVE

AMRAP 15
20 V-Ups
40 Thrusters
200 Single Unders

Weight: 35/15

WOD GUIDANCE & GOALS
Back on the rig for toes to bar this time! Since this is an AMRAP, DO toes to bar, try to connect them, and/or do bigger sets. Challenge yourself! The thrusters are with an empty barbell, do them unbroken the first round and get at least half way through the 20 reps before having to break on the next few rounds. Challenge yourself to practice double unders! Take two minutes to work on attempts then move on to the next round. If you’re proficient, see if you can go unbroken! Target 3+ rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 15
20 V-Ups
40 Squats
100 Timers

ENDURANCE

Rest