Monday May 13, 2019

Monday May 13, 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
20 Seconds
Jumping Jacks
Quad Stretch
Knees to Chest

Jumping Jack
Straight Leg Kick
Side Lunges

Jumping Jack
Walking Samson
Walking Spiderman

Up Down
Medicine Ball Foot Taps
Medicine Ball Deadlifts

No Jump Burpees
Medicine Ball Slams
Medicine Ball Squats (Squat to Ball)

Burpees
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)

Mobility
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 1 Minute

Skills & Drills
KETTLEBELL SWINGS
Focus: Overhead; Hips & Knees
Kettlebell Swing Movement Prep
With a Lighter Weight:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings

Build to Workout Weight

5 Russian Kettlebell Swings
5 Kettlebell Swings

Wallball Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs

RUN
Focus: Upper Body
Movement Prep
Beginning of Practice Round

Workout Prep
200 Meter Run
5 Kettlebell Swings
5 Wallballs

Training
3 Rounds
800 Meter Run
40 Kettlebell Swings (24kg/16kg)
40 Wallballs (20/14)