Workouts for Week of May 2 - 7

April 30, 2016

This weekend is Mother's Day weekend and our Saturday workout reflects the hard work our mothers do, especially when we're little. Recently, we had a workout with a lot of weighted carries and one of our mothers, Lindsey, CRUSHED it. When someone commented on her performance, she quickly responded "I'm usually cooking dinner and cleaning the house while I'm carrying weight around [her son]'s easy when all I'm doing is walking!"

So, while you're whining about Saturday's workout, keep this in your mind for perspective & thank your mommy for all her love and effort!



For Time:
1 Mile Run

10:00 Alternating EMOM:
6/8/10 Ring Rows
6/8/10 Push Ups



15:00 for 7x3 Overhead Squats, increase weight if able

For Time:
(Modest Mouse/Adapting & Aspiring/Competitive Edge)
10/15/20 Shoulder To Overhead (135/95# or as heavy as possible)
20/25/30 Burpees
10/15/20 Kettlebell Sumo Deadlift High Pulls (70/53# or as heavy as possible)
20/25/30 Box Jumps (30/24" or as high as possible)
10/15/20 Toes To Bar
20/25/30 Wallballs (20/14#, 11/10' or higher than usual)
10/15/20 Calorie Row

*Pick one scale for the entire workout to scale reps to challenge yourself with weight...this is a reverse of the workout from April 13th!



15:00 to Establish a 3 Rep Max Front Squat

For Time:
21 - 15 - 9
Thrusters (95/65#)



5 Rounds At Conversational Pace:
100' (2 50') Sled Pull*
2:00 Bike
:30 Wall Tucked Handstand Hold

*increase # by 1 plate every round


Snatch EMOM:
60%, 70%, 80%, 85%
Into Every 2:00 for 3 sets:
1 Snatch @ 90% of your MOST RECENT 1 rep max
Then, continue Every 2:00 for 3 sets:
1 Snatch, increase weight when you accomplish a lift, stay at the same weight if you fail

For Time:
Double Unders (or plate jumps)
Abmat Situps


Saturday - FREE 9am Class 

To Honor Our Mothers on Mother's Day Weekend!

30:00* AMRAP:
Meter Slamball Carry
Slamball Over The Shoulder (Right)
Slamball Over The Shoulder (Left)
Ball Slams

*0:00-10:00, reps are 300 Meters & 30
10:00-20:00, reps are 200 Meters & 20
20:00-30:00, reps are 100 Meters & 10




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