EMOM Day

 

NEWS

Saturday

9:30am – Free Community Workout with Coach Lameace

Sunday

9:00am – ReFlex Yoga with Coach Stacey

10:00am – Skillz & Sprintz with Coach Lameace

Monday

9:30am – Memorial Day Murph

This workout can be modified to a Team or Partner Workout

June 18th

Gymnastics & Tumbling Seminar

11:00am

REGISTER

Dynamic warm up

Group warm up

Strength
Back squats
3-3-3-3-3-3 @85%

50 n 50 ghd

(Optional db use.
Total weight for db’s should be about 40-45% of body weight)

20 minute emom (or till you can’t complete in the minutes
5 deadlifts   115/75 barbell
5 power cleans
5 thrusters

Mad mobi
Lat band stretch
Calf stretch
Press ups
Thoracic ext

Squat Cleans

NEWS

Saturday

9:30am – Free Community Workout

Sunday

9:00am – ReFlex Yoga

10:00am – Skillz & Sprintz

Monday, May 30th

9:30am – Memorial Day Murph

Saturday, June 18th

Gymnastics & Tumbling Seminar

11:00am

Free to Members

Dynamic warm up

Group warm up

Strength
Squat Cleans
2-2-2-2-2

Amrap in 5 min
15 clean and jerks 115/75
7 burpees over barbell.

Rest

In 5 min.
Row 1 k
Burpees over rower for remainder of time.
Score burpees.

Mad mobi
Knee on the wall
Roll calf on bb
Hamstring up n over
Press ups.

They are always watching!

crop

Dynamic warm up

Group warm up

Skill
Muscle up transitions/muscle ups

Strength
Snatch pulls.
As slow as possible floor to knee then accelerate up the thigh and explode at the hip
3-3-3-3-3

Wod
5 rounds for time of
400 meter run
18 toe 2 bar

Mad mobi
calf stretch
lat band stretch
Frog legs
Press ups