Thursday May 16, 2019

Thursday May 16, 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 Bike
Up Dog
Front Plank

Moderate Bike
Down Dog
Right Side Plank

Faster Bike
Push-up to Down Dog
Left Side Plank

30 Seconds
Right Side Farmers Walk
Right Side Bent Over Rows

Left Side Farmers Walk
Left Side Bent Over Rows

*Completed with lighter kettlebell than we’re using in the workout

Skills & Drills
BIKE, FARMERS CARRY, & ABMAT SITUPS
Focus: Get Long
AbMat Sit-up Movement Prep
Establish Finish Position
20 Seconds AbMat Sit-ups

Bike Movement Prep
Establish Sitting Position
20 Seconds Moderate Bike

Farmers Carry Movement Prep
Establish Body Position
50 Foot Farmers Carry (Lighter Weight)
50 Foot Farmers Carry (Workout Weight)

STRICT PULL-UP
Focus: Lower Body
Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
1-3 Strict Pull-ups

Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows

Workout Prep
10 AbMat Sit-ups
5 Calorie Assault Bike
3 Strict Pull-ups
50 Meter Farmers Carry

Training
3 Rounds:
30 AbMat Sit-ups
15/10 Bike or
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups