Weekly Workout Schedule
Monday
Strength/Skill:
Power Clean
Conditioning:
Run
Cleans
Pull-ups
Tuesday
Strength/Skill:
Back Squat
Conditioning:
10 Shuttle Runs (25’ down + 25’ back = 1)
50 Wall Ball (Tie-break, 20/14lb) (10’/9’)
10 Shuttle Runs (25’ down + 25’ back = 1)
50/40 Calorie Ski (or any machine)
10 Minute Time Cap
Tie-break: Time at completion of the 50 wall balls — record this time in the comments.
Wednesday
Strength/Skill:
Bench Press
Conditioning:
Farmer’s Carry
Dumbbell Walking Lunges
Bench Press
Thursday
Strength/Skill:
Deadlift
Bar Muscle-ups
Conditioning:
“Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
Friday
Conditioning:
Snatches
Assault Bike
Saturday
Conditioning:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Sunday
Strength/Skill:
Clean & Jerk
Conditioning:
30 Clean and Jerks, 135# / 95#
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:
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!