2025-05-19

Ashton from Accelerate PT will be stopping by Tuesday to provide some free mini treatments – scraping, dry needling, etc. So, if you’ve got some nagging tissues then come in and let him work on them!

Also, we will be doing Murph on Memorial Day at 10am. If you haven’t signed up yet on the whiteboard then please do so we can try and get an accurate headcount for the potluck. Thanks!

Mon

Front Squat – 10min EMOM: 10,10,9,9, etc

—

800 m Run
50 pullup
100 push up
150 AS
800 m Run
(partition anyhow)

Tues

Bench Press – 5@75, 3@85, 1%95%

3×10 Dips
3×10 HR Pushups

—

AMRAP 7 min
3, 6, 9,12, 15, etc
T2B
Clean and Jerk
—
Rest 2 Min
—
AMPRAP 7 min
3, 6, 9, 12, 15, etc
Burpees over the Bar
Pullups (or ring row if you did the pullups yesterday)

Wed

16 Min EMOM Clean
0:00-3:00 4 Reps
4:00-7:00 3 Reps
8:00-11:00 2 Reps
12:00-15:00 1 Rep

—

27-21-15-9
Row Cals
Thruster (75/55 max)
Pushup

Thurs

Back Squat – 5@75, 3@85, 1%95%

3×10 DB Bench
3×10 Lateral Raise

—

2 rounds
50 DU
5 HSPU
40 Wall Ball
5 Muscle Up
30 KB Swing
5 OH Squat (75/55)
20 Situp
Run 200m

Fri

Deadlift – 5@75, 3@85, 1%95%

3×20 Jumping Lunges
3×10 Goblet Squats

—

7 Rounds
7 Box Jump Over
7 Power Snatch
Run 200m