8 Week Nutrition Challenge will begin on June 5th through July 30th. Watch for the sign up sheet. Informational Kick Off Meeting will be held on Thursday June 1st at 8pm. Cost is $125. More info will be posted soon!
Monday Memorial Day – We will be honoring Lt. Michael Murphy “MURPH”. Join us at 7a or 9a! Have a Safe Memorial Day Weekend!!
Dynamic Warm-Up – Mobility
Prepare to for..
WOD: “Double Joy”
3 Sets each, alternating between AMRAPs.
6 total intervals. 2 min AMRAPs, 2 min rest
30 Double Unders/Singles
2 Minute Rest
15 KBS, Russian
10 T2B/ Progression
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through the 3 sets AMRAP. Ask your coach for help.
ABOVE and BEYOND
B Alternate, rest as needed. 3 sets
B1) 8-12 Hip extension @2022
B2) Single Arm Ring Row, Max Rep
These never have to be “strict.” Some rotation is ok.
C Alternate, rest as needed. 3 sets
C1) Single leg bias DL, 10-12 reps
C2) Double Dumbbell Bent Row, Top Down, 8-10 reps per side
These are done bent over with a DB in each hand. Pull them both up, then lower one and pull it back up, keeping the other at the top of the row. Switch arms, repeat for 16-20 total reps. To be done strict. Make sure to try to keep the upper trap turned off.