Weekly Workout Schedule
Monday
Strength/Skill:
Back Squat
Conditioning:
Dumbbell Thruster
Pull-up
Tuesday
Strength/Skill:
Push Press
Conditioning:
Handstand Push-ups
Dumbbell Snatches
Calories anyhow
Wednesday
Strength/Skill:
Clean
Conditioning:
Wallballs
Burpee over Bar
Cleans
Thursday
Conditioning:
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Friday
Strength/Skill:
Bench Press
Conditioning:
Run
Double Unders
Bench Press
Saturday
Conditioning:
3 Rounds “The Bear Complex*”
800m Run
2 Rounds “The Bear Complex”
400m Run
1 Rounds “The Bear Complex”*1 round is 7 unbroken sets of this complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Score time it took to complete:
1600m Run
3 Rounds “The Bear Complex”
800m Run
2 Rounds “The Bear Complex”
400m Run
1 Rounds “The Bear Complex”
Sunday
Conditioning:
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!
ANNOUNCEMENTS:
Congratulations! Congratulations to athlete, Lance Hands, for competing in the Semi-Finals this past weekend! Good luck!
Memorial Day Murph: It’s one of our favorite times of the year! Memorial Day Murph workout will be held Monday, May 25th at 6 AM, 8 AM, & 10 AM (Kid’s & Seniors). Most patriotic outfit wins a prize (must wear outfit during workout). Sign up for your class on Wodify!