Wednesday 2019.05.22

May 21, 2019

*Scheduling Note*

There will be ONE CLASS AT 1000 on Monday May 27th. Please join us for a Hero Workout to celebrate Memorial Day!

Strength

1A) Dumbbell Bench Press

  • 4 x 8 @ RPE 7-8

1B) Supinated Grip Strict Pull Ups

  • 4 x 6-8

Conditioning

For time:

  • 800m Run
  • 1000m Row
  • 2000m Bike

Tuesday 2019.05.21

May 20, 2019

*Scheduling Note*

There will be ONE CLASS AT 1000 on Monday May 27th. Please join us for a Hero Workout to celebrate Memorial Day!

Pacing Work

Every minute on the minute for 15:00:

  • Minute 1: :45 of rowing for meters
  • Minute 2: :45 of Assault Bike for distance
  • Minute 3: :45 of double unders

Conditioning

With a partner, alternating full rounds, complete 5 rounds each:

  • 15 Burpee Box Jump Overs
  • 15 Toes to Bar

Monday 2019.05.20

May 19, 2019

*Scheduling Note*

There will be ONE CLASS AT 1000 on Monday May 27th. Please join us for a Hero Workout to celebrate Memorial Day!

Strength

Deadlift

  • 4 x 4-6 @ RPE 5-6

Conditioning

Four rounds for time:

  • 15 Pull Ups
  • 20m Dumbbell Front Rack Walking Lunge (50/35)
  • 400m Run

Week of 2019.05.20 Preview

May 19, 2019

Microcycle Preview

This is a deload week. Please mind the prescribed rate of perceived exertion.

  • Monday: deadlift
  • Tuesday: pacing work and partner workout
  • Wednesday: dumbbell bench press
  • Thursday: back squat
  • Friday: strong man
  • Saturday: partner workout

Saturday 2019.05.18

May 17, 2019

Conditioning

Partner “Eva”

With a partner, one person working at a time, complete 5 rounds for time:

  • 800m Run (400m each)
  • 30 Kettlebell Swings (70/53) (15 each)
  • 30 Pull Ups (15 each)

35:00 time cap