May 20

Strength

A. Heavy Single - Push Press

B. 3 x 2 Push Press @ 90% of HS

HS doesn't mean plan your weights for a PR. A good way to go at heavy singles is to keep working up in weight until you fail. Then move on to your percentages.

MetCon

4 Rounds of 1 min Stations

Ring Dip

Box Jump

Row / Airdyne (alt.)

Rest

EST will be closed this Friday-Monday for Regionals and Memorial Day. 

We will open Tuesday for normal classes.

May 17

Strength

A. 3 x 10 Back Squat

B1. 3 x 3 each arm - Turkish Get Up

B2. 3 x ME Clapping Push Up

CompWOD and Social Tonight @ 6pm!!

CompWOD is Regional Event 2/3:

7 min to find a 3 rep max Overhead Squat

2 min Rest

7 min AMRAP:

Burpee Muscle Ups

or

Burpee Pull Ups

May 16

Skill Work

EMOM for 5 min (Choose one)

30 Double Under

45 sec ME Double Under

MetCon

30yd Sled Pull Forward

30yd Sled Pull Backward

Rest

(90#/45#)

Cash Out

Tabata Flutterkick

May 15

Week 1 of Regionals is about to start!

Strength

EMOM for 4 Min (Choose one)

1-3 Muscle Up

5-10 Chest to Bar Pull Up

MetCon

800m Run

30 L-Arm DB Snatch

30 R-Arm DB Snatch

800m Run

May 14

Strength

A. 3RM - Push Press

B. 2 x 3 Push Press @ 90% of 3RM

MetCon

"Isabel"

30 Snatches for Time

(135/95)

May 13

Strength

A. 3RM - Clean

B. 2 x 3 Clean @ 90% of 3RM

MetCon

5 Rounds of:

3 Power Clean (185/105)

6 Burpee

May 10

Rich Froning Snatching 300#

A. Snatch - Max

B. 3 x 5 Deadlift (Perfect Form!)