Please Rest

Sunday, May 31st , 2020

Happy Birthday Jessica Plumb!

Take Rest!

THIS WEEK AT A GLANCE

MONDAY

1. SKILL/SWOD

OHS Warm Up:
10 Pausing BB BS
6x Burpee
10 BTN OHS Grip Thruster
6x Burpee
10 OHS

Then…
Warm up OHS weight
2. METCON
For Time:
75x OHS (95/75)
EMOM: 5x burpee over bar
Cap=15 min

 

TUESDAY

1. SKILL/SWOD – 1/2 the class will work this and 1/2 the class will work the metcon, and then we’ll switch…solely due to bar space with COVID spacing. Please bear with these changes in how we have to run the classes…it’s temporary.

Push Press:*
5×5
Alt with 6-10 kipping or butterfly pull up
-or-
Alt with 2-5 bar muscle ups
*Taken from the rack

2. METCON

“Annie”
For Time:
50-40-30-20-10
DU
Feet secured abmat sit ups
Cap=15 min

 

WEDNESDAY

1. METCON

“eHarmony”
For Time:
30 SDLHP (75/55)
30 FS
30 HSqCl
30 PSn
30 OHS
EMOM 5  burpee

 

THURSDAY

OPEN GYM OR…

1. SKILL/SWOD

1/2 the class will work this and 1/2 the class will work the EMOM, and then we’ll switch…solely due to bar space with COVID spacing. Please bear with these changes in how we have to run the classes…it’s temporary.

Deadlift:
DL 5×8
Alt with :20 hanging L sit
SN Complex:
Sn Grip DL +
Sn pull +
P Sn
Alt with 10 push ups

2. METCON

12 min EMOM:
Min 1: 12 WB (20/14)
Min 2: 12 BJover (24/20)
Min 3: 15/12 cal row or 12/9 cal bike

 

FRIDAY

1. SKILL/SWOD

1/2 the class will work this and 1/2 the class will work the metcon, and then we’ll switch…solely due to bar space with COVID spacing. Please bear with these changes in how we have to run the classes…it’s temporary.

15 Minutes to Work:
10-8-6-4-2 Strict pull up
2-4-6-8-10 STRICT HSPU

2. METCON

10! For Time:
Push jerk (135/85)
Lateral burpee over bar
Cap=15 min

NEWS & UPDATES

Fun(and mostly useless)Fact:  – as if any of us use mouthwash immediately after training???
 Using mouthwash post-workout may reduce the blood pressure lowering effects of exercise