Sunday, May 28 – Saturday, June 3

Posted on May 28, 2017 by Anna Follman
Sunday, May 28 – Saturday, June 3

Sunday, May 28 – Rest Day

 

Monday, May 29 – Memorial Day

CLOSED AT BOTH LOCATIONS.

Join us today at Excelsior Commons Park from 8AM – 1PM for the Memorial Day “Murph” challenge! Over 60 CFEP & CFPL members are participating in the “Murph” workout. Everyone is invited and encouraged to come support them for this great cause! It is FREE to attend the event and kid/dog friendly.

WOD: For Time

“Murph”

  • 1 Mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

 

Tuesday, May 30

Post-Murph Mobility: One Round (10 Minutes Total)

  • 1 min. Dragon Pose (view here) – each leg
  • 1 min. Half Saddle Pose (view here) – each leg
  • 1 min. Lizard Pose (view here) – each leg
  • 1 min. Forward Fold w/ Interlaced Fingers (view here)
  • 1 min. Twisted Cross Shoulder Stretch (view here) – each arm

WOD:  For Max (Double Under) Reps

3 Minutes

  • 400M Row or 15/20 calorie Bike
  • Max Double Unders

3 Minute Rest…

3 Minutes

  • 40 Sit-Ups
  • Max Double Unders

3 Minute Rest…

3 Minutes

  • 40 Sit-Ups
  • Max Double Unders

3 Minute Rest…

3 Minutes

  • 400M Row or 15/20 calorie Bike
  • Max Double Unders

Olympic Lifting – 7:30PM

  • Muscle Snatch – 5×5
  • Drop Snatch – 5×5
  • Snatch – 5×1
  • Snatch Pull – 3×1

Strength Work

  • Banded Side Steps – 2×10/each
  • Back Squat – 5×2 @ 90% of 1 Rep Max
  • Squat Jumps – 5-10 at Bodyweight
  • Strict Pull-up – 3×8-10
  • Single Arm Bent Over Row – 3×10

 

Wednesday, May 31

Strength/Skill: 5 Rounds

  • 5 Candlestick Jumps (view here)
  • 150M Row or 8/12 calorie Bike

WOD: 12 Minute AMRAP

  • 5 Burpee Box Step Overs (20/24)
  • 10 Push Press (63/95)
  • 15 KB Sumo Deadlift High Pull (35/55)

 

Thursday, June 1

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 70-75% of 1 Rep Max

WOD: 5 Rounds for Time

  • 8 Power Clean (103/155)
  • 8 Front Squat (103/155)
  • 400M Run

Olympic Lifting – 7:30PM

  • Tall Jerks – 5×5
  • Jerk Hold Catch – 5×2
  • High Hang Clean – 3×5
  • Clean – 5×1

Strength Work

  • Lateral Lunges – 2×10
  • Front Squat – 3 waves 3-2-1 @ 60-70-80/65-75-85/70-80-90
  • Squat Jumps – 5×10 at Bodyweight
  • Push Press – 3×5 at 3/4 Bodyweight (+ 5-10lbs)
  • Push-Up – 3×8-10
  • Plank Hold – 3×30 sec.

 

Friday, June 2

WOD: 21 Minute EMOM

Minute 1:

  • 10 Toes to Bar

Minute 2:

  • 10 Power Snatch (73/115)

Minute 3:

  • 12/14 cal. Row

 

Saturday, June 3

WOD: Chipper For Time

  • 800M Run
  • 55 Box Jumps (20/24)
  • 55 MB Sit-Ups (14/20)
  • 400M Run
  • 55 KB Swings (35/55)
  • 55 Goblet Squats (35/55)
  • 800M Run
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

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    Prior Lake
  • Questions?

#WorkHardBeNice