05.22.2015

Posted in

IMG_8856Congratulations to our May on-ramp graduates Meghan (Sarah), Rebecca, Jen, Marion, Courtney, Chris, Bob (not pictured), and Bob (not pictured). Please welcome them to our community as they begin regular classes!

ANNOUNCEMENT: Our 7th Annual running and honoring of “Murph” this Monday (5/25 Memorial Day) will have heats starting at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup, stretch, etc.. Don’t forget to wear your Red, White and Blue!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x KB Deadlifts (24/16)
5 x SDLHP
5 x KB Swings
III. Mobility

Impact/Focus: Deadlift 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Deadlift.

Deadlift 1-1-1-1-1

Post loads to comments.

“Midline Recon”
3 rounds for total points of
Walking Lunges (24/16)
Sledgehammer Strikes (Alt L/R)
Sumo Deadlift High Pull (24/16)
Russian Twists

Notes: In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

Post scores to comments.

Samy Daghir

Leave a Comment

Archive