5.12.21 Workout of the Day

The gentlemen of Guild Mortgage, Spring League Week 3

May Challenge #MileADayMay
Every day in May, run a least a mile. Before or after class, get with a fellow member & get in some miles. Machines subs: 2K row or 3 mile bike.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Spring League
Week 3 & overall results will be posted at the gym today. Week 4 heat times & workout is posted

Barbell -bring knee sleeves/ long socks
Skill: 15 minutes to work on
Rope climbs
Jump rope

Conditioning, “Frank the Tank”
5 minute AMRAP
50 Wall ball buy in
12 DL (185/135)
12 lateral bar over burpees
Rest 5
5 minute AMRAP
35 Wall ball buy in
9 DL (225/155)
9 lateral bar over burpees
Rest 5
5 minute AMRAP
6 (275/185)
6 lateral bar over burpees

Interval
Spring League Week 4 Prep
30 minute EMOM
Station 1: 5 devils press (35/20’s)
Station 2: 30 seconds unbroken jump rope
Station 3:GHD reverse hyperextensions / GHD hip extentions
Station 4: 100 m sprint