Wednesday 5/29/19

1.) Balance: Overhead mobility and shoulder bands

2.) Strength: 3-rep push press or bench press test

3.) Movement: Complete as many rounds as possible in 12:00 of...

20/15 cal row
10 burpees
5 strict chin ups

Tuesday 5/27/19

First I want to say how awesome all of you are for participating in the Murph challenge this weekend (from Thursday morning's lone yet dedicated athlete, to Friday night's small group, to Saturday morning). It is an intimidating workout but everyone hunkered down and killed it. Hopefully you are all as proud of yourselves as I am of you!

Next, now that Murph is done it is time to shift the focus of our programming from endurance to strength and speed! This week we will be doing some strength tests for our next 12 week training block. But don't worry, just because our focus will be on strength, that doesn't mean you will miss out on any killer workouts.

1.) Balance: Dynamic stretches

2.) Strength: 3-rep front or back squat test (whichever you pick here you will be doing a fair amount of in the weeks to come. So choose whichever lift you feel needs more attention)

3.) Movement: 3 rounds for max reps of...
:45 max wallballs/ :15 rest
:45 DB Alternating step ups (heavy)/ :15 rest
:45 Speed skaters/ :15 rest
:45 L-sit/ :15 rest

Friday 5/24/19

So what is everyone doing this weekend? Saturday morning in particular??

Hopefully all of you are coming to class at 9:15am to join us in Murph and stay and enjoy some community time and refreshments afterwards. There will be different versions of this infamous hero workout to choose from. Wether you just started or have been woking out for years, there will be a version appropriate for EVERY fitness level.

A.) If this is your first year trying it out, it is normal to feel a little nervous about taking on this workout. But you have all been prepping for it for the past 8 weeks programming so feel confident that you are prepared!!

B.) If you have done Murph before, well then you have something to compete with yourself on. Maybe this year you complete the entire workout instead of half, maybe you finish it a little faster, or do regular pull ups or push ups, or. maybe try a weight vest... Just completing the workout is a challenge in itself.

C.) Make sure you hydrate ahead of time tomorrow and fuel your self with lots of healthy veggies, fruits, and lean proteins (just like we do everyday right?!). Aim to drink a gallon of water on Friday (if you get close you're doing good ha!).

D.). If you are doing Murph on Saturday morning, then Friday should a rest day. I will be at the gym during regular class times if you feel like coming in to move/stretch. If you are NOT participating Saturday there will still be a fun workout for you to do during Friday class times.

Tuesday 5/21/19

Just a reminder for this week...

1.) Monday through Thursday this week will be a normal schedule with workouts tapering down leading up to Saturday

2.) NO 5:00pm CLASS FRIDAY!!!

3.) On Friday , there will NOT be a regular "workout" in classes for those of you participating in Murph on Saturday. I will still be at the gym during regular class times and there will still be a workout for everyone that cannot make it on Saturday morning at 9:15am

4.) If you are doing the Murph challenge Saturday morning at 9:15am, DO NOT WORKOUT ON FRIDAY! Take the day off from the gym. Maybe do some yoga, go for an easy bike ride, etc. But rest up and hydrate!!

5.) Murph is a long and taxing workout. Make sure you are hydrating well throughout the week and that you eat something small and somewhat light before the workout (like oatmeal or a banana with a little peanut/almond butter).

6.). There will be multiple versions of Murph on Saturday morning 9:15am. So no. matter what your current fitness level, there will be a version that is appropriate for YOU right now!

7.) EVERYONE COME DO MURPH SATURDAY 5/25 @9:15am!!!

Now for Tuesdays workout...

1.) Balance: TABATA WARM-UPS!!

2.) Strength and Movement:
30-20-10 Calorie row
15-10-5 Burpee box jumps/step ups

Monday 5/20/19

Happy Monday everyone!! SO below are a few announcements, schedule changes, and preparations tips for this Saturday's (5/25/) Murph Challenge:

1.) Monday through Thursday this week will be a normal schedule with workouts tapering down leading up to Saturday

2.) NO 5:00pm CLASS FRIDAY!!!

3.) On Friday , there will NOT be a regular "workout" in classes for those of you participating in Murph on Saturday. I will still be at the gym during regular class times and there will still be a workout for everyone that cannot make it on Saturday morning at 9:15am

4.) If you are doing the Murph challenge Saturday morning at 9:15am, DO NOT WORKOUT ON FRIDAY! Take the day off from the gym. Maybe do some yoga, go for an easy bike ride, etc. But rest up and hydrate!!

5.) Murph is a long and taxing workout. Make sure you are hydrating well throughout the week and that you eat something small and somewhat light before the workout (like oatmeal or a banana with a little peanut/almond butter).

6.). There will be multiple versions of Murph on Saturday morning 9:15am. So no. matter what your current fitness level, there will be a version that is appropriate for YOU right now!

7.) EVERYONE COME DO MURPH SATURDAY 5/25 @9:15am!!!

Now for Monday's workout...

1.) Balance: Dynamic warm up stretches

2.) Strength and Movement: Complete the following for time...

5 rounds:
200m run
20 Sit ups (add plate for extra credit)
15 Toes to bar/ Knees to chest/V-ups
10 DB snatches (total, so challenge yourself with the weight)

Friday 5/17/19

1.) Balance: Dynamic stretches (PVC practice)

2.) Strength and Movement: For time (solo or with a partner)

20 Deadlifts
20 KB swings
20 Overhead squats
20 Burpees
20 Pull. ups
20 Box jumps
20 DB squat cleans
**400m run after each**

Wednesday 5/15/19

1.) Balance:
a.) overhead mobility
b.) I-T-Ys, rotator cuff bands

2.) Strength: 4 sets
a.) Push press x8
b.) Reverse fly x10

3.) Movement: Complete for time...
2000m row time trial
or
9:00 max cal bike

*Compare to 3/25*

Tuesday 5/14/19

1.) Balance:
a.) Ladder drills + dynamic stretches
b.) Clean prep

2.) Strength: Power clean practice

3.) Movement: Complete for time...
10 rounds
4 Power cleans
200m run (or 10 cal bike)
1:00 rest

Monday 5/13/19

Happy Monday everyone!!

Make sure to mark your calendars for an extra special workout on Saturday May 25th!! Thats the Saturday of Memorial Day Weekend. Whether you realize it or not, we have been prepping for this extra long, extra challenging workout for nearly a month now. So even though it may look intimidating you will be prepared. Don't miss this one!

1.) Balance:
a.) shoulder mobility
b.) Workout prep

2.) Strength and Movement: Complete as many rounds as possible in 20:00 of...
5 pull ups
10 Push ups
15 Air squats

*Compare score to 4/1 results*