Wednesday May 15, 2019

Wednesday May 15, 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
Side Lunges
Inchworm to Push-up
Active Samson

Reverse Lunges
Chest Stretch
Slow Air Squats

Jumping Lunges
Child’s Pose
Jumping Air Squats

Modified Barbell Warmup
30 Seconds:
Back Rack Reverse Lunges
Good Mornings
Pausing Back Squats
Strict Press & Reach
Stiff Legged Deadlifts
Pausing Front Squats

Mobility
1 Min Chest Stretch
1 Min Child’s Pose

Skills & Drills
BACK SQUATS & DEADLIFTS
Focus: Bar Over the Middle
Back Squat Movement Prep
5 Pausing Back Squats
5 Back Squats

Deadlift Movement Prep
10 Deadlifts

BENCH
Focus: The Feet
Movement Prep
Establish Tight Set-up
10 Bench Press

*Build in weight in reverse order so that we finish on the Back Squat, which is the first of the three AMRAPs today:

Deadlifts
Bench Press
Back Squats *

Workout Prep
4 Back Squats*

*Each Partner at Opening Weight

Training
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)