Tuesday 5/15/18

Memorial Day Murph sign up at front desk! You must sign up in order todo Murph here at Calibrated. There will be no regular class times on Memorial Day.
Please do not sign up if you are unsure whether you can make it. Heatswill be full so it would be unfair to take a spot then no show or cancel the day before.

We will have an RX and Scaled workout. Both will be capped at 60 minutes.

RX
1 mile Run
+
20 rnds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
+
1 mile run

Scaled
800 Meter Run
+
10 rnds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
+
800 Meter Run

 

Tuesday – 5/8/18

Warm-Up
2 set:
Downward Dogs
Ring Row
Quadruped forward and backward crawl x 10’/each
BB push-up (set up at bench station)
Supine straight body ceiling crunches x 10
+
Bench warm-up 10-8-6 reps (building)

Workout
A1. Bench Press w/ pause; 5-4-3-2-2, rest 90sec
A2. Ab-Wheel Roll-Outs; 6-8 reps x 5 sets, rest 90sec

B. Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

Optional Work (After Class)
A1. DB Alternating hammer curl drop set; 15-12-10-8-6 per arm
*Start heavy and decrease load each set
A2. Banded Tricep Pushdowns; 20/arm x 4 sets
A3. Dead Hang to inverted on RIngs; 15reps x 4 sets

Monday – 5/7/18

Pre-Orders end on Wednesday! Sign-up at front desk!

Warm-Up
2 sets:
Supine Straight leg raise x 10/leg
Iron Cross x 10/leg
Rollover to V-sit x 10
+
Banded Gd morning x 10
Standing MB windmill slams x 10/side
*Use slam balls
Therabnd Squat @5511 x 4
Kick to HS x 5

Workout
A. Deadlift x 15 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
– Rest 2 minutes
Deadlift x 10 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
– Rest 2 minutes
Deadlift x 5 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

Option 1
B1. Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Clean (115/75 lbs)
10 Push Press (115/75 lbs)
– Rest 2 minutes between sets,

Option 2
B2. Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest

Optional Work (After Class)
A1. Cable Pulldowns; 15-20 reps x 4 sets
A2. Reverse Hypers; 20 reps x 4 sets
A3. Suitcase Carry (heavy); 100’/side x 4 sets