Friday WOD – 052016

Zach

Zach

Memorial Day Murph and Cookout!
Saturday, May 28th, we will be keeping up with tradition by performing the Hero WOD “Murph” starting at 8am at the gym. Afterwards, you are all invited back to our house for a Cookout starting at 3pm! RSVP here for our Cookout.

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
1. Front Squat 4×8 @30×1 tempo, add 5-10lbs to last week’s working weight

2. 3 Rounds NOT for time:
20 DB Step ups (10 Left/10 Right) 40/25
5 Partner Hamstring Curls
20 Get up Sit ups 53/35 (10 each arm)

Performance
WEIGHTLIFTING
Snatch Balance 4×2, add 5-10lbs to last week’s working weight

STRENGTH
Back Squat 4×8, 90% of this week’s heaviest set
@30×1 tempo

METCON
3 Rounds NOT for time:
20 DB Step ups (10 Left/10 Right) 40/25
5 Partner Hamstring Curls
20 Get up Sit ups 53/35 (10 each arm)

ENGINE
3×10:00 Run @ RPE 8. Rest 3 minutes between efforts.