Friday May 17, 2019

Friday May 17, 2019

Events & Announcements
Sunday May 19 – Pull Up Workshop 11am-12 Noon. Only a few spots left so don’t wait!
Monday May 27 – MURPH! Morning Classes Only


Workout of the Day

Warm Up
30 Seconds
Easy Row
High Hops in Front of Box
Child’s Pose on Box

Moderate Row
Box Step-ups
Box Supported Ankle Stretch

Faster Row
Box Jump with Step Down
Front Rack Stretch on Box

Modified Barbell Warmup
5 Sumo Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Sumo Stiff-Legged Deadlifts
5 Front Squats

Mobility
1 Min Barbell Internal Rotation

Skills & Drills
ROW & BOX JUMP
Focus: Catch & Jump Positions
Box Jump Movement Prep
5 Small Hops
5 Tall Hops
10 Seconds Jumping Position Hold
5 Box Jumps

Row Movement Prep
10 Seconds Catch Position Hold
20 Seconds Easy Row

PUSH PRESS & WALL BALL
Focus: Arms Forward vs. Back
Wallball Movement Prep
5 Front Squats
5 Push Press
5 Wallballs

Push Press Movement Prep
15 Second Overhead Position Hold
5 Strict Press
5 Push Press

SUMO DEADLIFT HIGH PULL
Focus: Shoulders Back
Movement Prep
10 Seconds Top Position Hold (With Shoulders Back)
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)

Build to Workout Weight

Workout Prep
1 Round
3 Wallballs
3 Sumo Deadlift High Pulls
3 Box Jumps
3 Push Press
3 Calorie Row

Training
“Fight Gone Bad”
3 Rounds
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

*Compare results to Jan 20, 2019