Week of May 18th, 2026

Monday, May 18th- Overhead Day

A. Push Press

5x3

*compare to 5/8/26

B1. Split Jerk (compare to 4/29/26)

5x2

B2. Seated Lateral Raise

5x12

Tuesday, May 19th

6am-12pm: Open Gym

12pm: PUMP

Side arm series

3x:

10 plank shoot-throughs

10 crab to bridge

15 sec forward/reverse shoulder circles

A1. Bench Press 5x5

*compare to 5/5/26

A2. Supinated grip BB row

5x8

B1. Chest Flies

3x12

B2. Elevator pull-ups

3x5

C1. Concentration curls

3x10/arm

C2. SA kickbacks

3x10/arm

D. 30 on, 30 off, 3x:

Strict T2B

Pinch grip plate hold

Wednesday, May 20th- Hinge Day

A. Tempo RDL 

3x8 @32x1

*compare to 5/1/26

B. 30 on, 30 off, 5x (10 min)

1. Double unders

2. Russian kb swings

Thursday, May 21st

Reduced schedule today- there will be no Mobility/Stability and open gym will end at 11am

7am-11am: Open Gym

Friday, May 22nd- Endurance with Coach Lucy

Reduced schedule today- class times will be at 7am, 8am, and 12pm only

"Murph"

For Time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

Saturday, May 23rd

Studio is CLOSED today, get some rest!