MAY WOD
Workout Of the Day

MAY SWIM WOD:

Saturday May 20th

2-4pm 

@ Golden Rec




WEDNESDAY, MAY 31st


STRENGTH #1:

OH Press

3 - 3 - 3 - 3 - 3

(add 4-8lb from Jan 25th)

STRENGTH #2:

Split Jerk

2 - 2 - 2 - 2 - 2 - 2 - 2


MetCon:

2Min Max HSPU

1Min Max STOH #105/#75



TUESDAY, MAY 30th


FOR TIME:

300 DU

150 Sit-Ups

200 DU

100 Sit-Ups

100 DU

50 Sit-Ups



MONDAY, MAY 29th


PLEASE JOIN US FOR OUR ANNUAL MEMORIAL DAY MURPH WORKOUT, AS WE HONOR ALL THOSE THAT FOUGHT FOR OUR COUNRTY & PAID THE ULTIMATE PRICE. 

  • TODAY @ 9am
  • FREE!
  • Scaled versions of the workout, so all fitness levels are welcome!
  • If you have a dog that likes to run & is friendly, please feel free to bring them.
  • ......Ummmmmm, did we mention the Carrot Cake Bake-Off afterwards?! 


**MEMORIAL WEEKEND TRIP:**

TO HIKE THE ICE LAKE TRAIL 

For all those attending this event, please be on the lookout for emails from Coach regarding details about the trip. 



* * * HOLIDAY SCHEDULE * * * 

  • Monday, May 22nd - Thursday May 25th - Normal Schedule
  • Friday, May 26th - THE GYM IS CLOSED
  • Saturday, May 27th - THE GYM IS CLOSED
  • Monday, May 29th - 9am Class ONLY - MURPH!!! - AND The Carrot Cake Bake Off!!



FRIDAY MAY 26th 

SATURDAY MAY 27th


NO CLASSES

We will see everyone on Monday for Murph!

Have a safe & fun Holiday weekend!



THURSDAY, MAY 25th 


30 RFT

15 DU

1 Power Clean #175/#125

3 HSPU



WEDNESDAY, MAY 24th


STRENGTH:

Incline Bench

7 - 7 - 7 - 7 - 7 - 7 - 7

(add #3-7 From March 16th)

ACCESSORY:

Reverse Grip Bench

4 x 12


MetCon:

5Min AMRAP

7 Burpees

12 KB Swings #55/#35



TUESDAY, MAY 23rd


Fun hike to the top of the Flatirons over the weekend!


SKILL:

Snatch Balance

3 - 3 - 3



STRENGTH:

1 Snatch + 2 OHS = 1

1 - 1 - 1 - 1 - 1 - 1 - 1

(add #1-3 From April 26th)

MetCon: *

2 RFT:

3 Snatch

12 Stick Jumps 

THEN.....

2RFT:

7 OHS

21 Stick Jumps

* BB weight = 70% of final set of the strength complex



MONDAY, MAY 22nd


FOR TIME:

800M Run

50 Deads

800M Run

35 Front Squats

800M Run

20 STOH

* #135/#95



SATURDAY, MAY 20th


30Min AMRAP

10 KB Swings #70/#55

12 "V"-Up w/ Russian Twist

15 HSPU

75 DU


* * * SWIM CREW * * *

2pm: Rach

3pm: Barb & Nikky


FRIDAY, MAY 19th


5 RFT

30 Back Rack Lunges #95/#65

25 Calorie Row

20 KB SDHP #70/#55

30 Sit-Ups



THURSDAY, MAY 18th


STRENGTH:

Push Jerk

5 - 5 - 3 - 3 - 3 - 2 - 2 

ACCESSORY:

BB Scullcrusher

3 x 12

MetCon:

11Min AMRAP

10 Ring Dips

25 Box Jumps 24/20

15 Plate Around the Worlds (each side) #45/#25



WEDNESDAY, MAY 17th


SKILL:

Handstand Walks


STRENGTH #1:

Corn Cob Pull-Up X2

7 x 3


STRENGTH #2:

Chin-Up

7 - 7 - 7 - 7 - 7 - 7 - 7


MetCon:

8Min AMRAP

5 MU *

15 Wall Ball #20/#14

* Sub 10 C2B for MU



TUESDAY, MAY 16th


STRENGTH:

2 Deads + 1 Squat Clean + 1 Front Squat = 1

1 - 1 - 1 - 1 - 1 - 1 - 1


MetCon:

For Time *

30 Deads

20 Front Squats

10 Squat Cleans

#135/#95

*Every 90seconds, Do 1 Wall Walk



MONDAY, MAY 15th



STRENGTH #1:

Bench

7 - 7 - 5 - 5 - 3 - 3 - 2



ACCESSORY:

Banded Fly

4 x 12


MetCon:

6Min To Get As Far As Possible

2, 4, 6, 8, 10 ....

Push-Ups

T2B



SATURDAY, MAY 13th



  1. FIND A WORKOUT BUDDY  
  2. BE HERE AT 9am 
  3. BE READY FOR A FUN SUPRISE PARTNER WOD!
  4. 3, 2, 1, GO!



FRIDAY, MAY 12th


Paleomg Huevos Rancheros


FOR TIME:

25 OHS #95/#65

35 K2E

45 Push-Ups

100 Box Jumps

45 Push-Ups

35 K2E

25 OHS #95/#65



THURSDAY, MAY 11th


STRENGTH:

Power Cleans

1 - 1 - 1


MetCon:

6Min AMRAP

3 Power Cleans (at 70% NEW 1RM)

7 HSPU

21 DU



WEDNESDAY, MAY 10th


30Min AMRAP:

30 Wall Balls #20/#14

10 KB Swings #70/#55

400M Run

30 Hollow Rocks

20 KB SDHP #70/#55



TUESDAY, MAY 9th


STRENGTH:

Push Press

5 - 5 - 5 - 5 - 5


ACCESSORY:

Landmine Press

5 x 7 


MetCon:

7 RFT

2 STOH #165/#115

20 Stick Jumps



MONDAY, MAY 8th


STRENGTH #1:

Deads

3 - 3 - 3


STRENGTH #2

Back Squat

2 - 2 - 2



SATURDAY, MAY 6th


40Min AMRAP:

800M Run

30 Sit-Ups

60 Walking Lunges

30 Push-Ups



FRIDAY, MAY 5th


CINCO DE MAYO & FUZZY FRIDAY!!!!

STRENGTH #1:

Hang Squat Clean

2 - 2 - 2 - 2 - 2


STRENGTH #2:

Snatch

3 - 3 - 3 - 3 - 3 


MetCon:

4Min Max Rep 

DU



THURSDAY, MAY 4th


STRENGTH #1:

Strict Pull-Up w/ 5 sec hold at the top & 3 sec negative

5 x 3

STRENGTH #2:

Mixed Grip Strict Pull-Up

5 x 7

STRENGTH #3:

Commando Pull-Up

5 x 6


MetCon:

9Min AMRAP

5 MU *

15 Box Jumps 24/20

* Sub 9 C2B Pull-Ups for the MU


WEDNESDAY, MAY 3rd


STRENGTH #1:

Bench

5 - 5 - 5 - 5 - 5

(add #3-7 F/ Feb 27th)

STRENGTH #2:

Reverse Grip Bench

3 x 15


MetCon:

7Min AMRAP

10 Burpees

15 KB Swings #55/#35



TUESDAY, MAY 2nd


STRENGTH:

1 Front Squat + 3 Back Squat =1

1 - 1 - 1 - 1 - 1 - 1 - 1


MetCon:

1 RFT

25 Front Squat

3 Wall Walk

50 Back Squat

3 Wall Walk

100 Air Squat

* #115/#75



MONDAY, MAY 1st

*Happy May Day!*


For those participating in the Spring Challenge, try this yummy and healthy dish!


http://paleomg.com/tequila-cilantro-lime-chicken/


STRENGTH #1:

OH Press

2 - 2 - 2 - 2 - 2


STRENGTH #2:

Push Jerk

Find 1RM


MetCon:

5 RFT

3 STOH #155/#105

8 T2B