Monday WOD – 053016

Murph

Murph

MEMORIAL DAY WEEKEND SCHEDULE
Mon. May 30th – Holiday Schedule – Classes at 8:30 and 9:30am ONLY

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
1. CAT Squat 3RM
Work up with sets of 3 to a “heavy” and FAST set of 3. You should be moving the bar as fast as possible on each set. Focus on bar speed, not weight on the bar!

2. 3 Rounds
5 Way Med-Ball Circuit w/ 6-10 lb ball
Rest 2-3 minutes

Performance
STRENGTH
CAT Squat 3RM
Work up with sets of 3 to a “heavy” and FAST set of 3. You should be moving the bar as fast as possible on each set. Focus on bar speed, not weight on the bar!

TRUNK
3 Rounds
5 Way Med-Ball Circuit w/ 6-10 lb ball
Rest 2-3 minutes

GYMNASTICS
6 minutes practicing freestanding handstand

ACCESSORY
Partner Hamstring Curls: 3×5 – rest as needed