Workout of the Day (WOD)
June 8, 2017
1. Warm-up
3 Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Row
2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.
3. Lift
Find 1RM Power Clean
Lite Class
500m row
50 Double Under/100 Singles
50 Sit-ups
500m row
40 Double Unders
40 Sit-ups
500m row
30 Double Unders
30 Sit-ups
500m row
20 Double Unders
20 Sit-ups
500m row
10 Double Unders
10 Sit-ups
500m row
June 7, 2017
1. Warm-up
2 Rounds:
Row 500m
20 Push Press w/ Empty Bar
2. Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Bike/Row
3. Lift
Find 1RM Split Jerk
Lite Class
Same as regular class with Core Finisher
June 6, 2017
1. Warm-up
4 Rounds
15 Kettlebell Swings 53/35lbs
15 Calories on Bike/Row
2. Conditioning
2 Mile Run
3. Lift
Find 1RM Snatch
Lite Class
Run 1 mile then
5 rounds of
20 KBS
20 Goblet Squats then
Run 1 mile
June 5, 2017
1. Warm-up
3 Rounds
Row 400m
20 Step Back Lunges each leg
2. Conditioning
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″
3. Lift
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor
Lite Class
5 rounds of
Run 400m
12 Hang Power Cleans
12 Thrusters
12 Burpees
June 2, 2017
1. Warm-up
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m
2. Met-Con
40-30-20-10
Burpees to Target
KB Swings 70/53lbs
3. Lift
High Catch Power Snatch 6×2
Lite Class
50-40-30-20-10
Burpees
KBS
Sit-ups
June 1, 2017
1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
15 Goblet Squats
2. Met-Con
For Time:
Row 500m
25 Power Snatch 75/55lbs
Row 400m
20 Power Snatch
Row 300m
15 Power Snatch
Row 200m
10 Power Snatch
Row 100m
5 Power Snatch
3. Lift
Back Squat 4×4 @80-90%
Lite Class
Row 500m
25 Power Snatch/Back Squats
Row 400m
20 Power Snatch/Back Squats
Row 300m
15 Power Snatch/Back Squats
Row 200m
10 Power Snatch/Back Squats
Row 100m
5 Power Snatch/Back Squats
May 31, 2017
1. Warm-up
10 Minute Steady Bike
Then
Floss Ankles and Quads
2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar
3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%
Lite Class
10 down to 1 by 1 of
Front Squats
Pull-ups
Push Press
Core Finisher
May 30, 2017
1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike/Row
10 Toes to Bar
2. Conditioning
3 Rounds:
Run 400m
15 Clean and Jerk 135/95lbs
3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%
Lite Class
4 Rounds of
Run 400m
15 Clean and Jerk
Then
4 Rounds of
150 Singles
30 Sit-ups
May 29, 2017
Memorial Day WOD
Come in between 9-10:45 to start "Murph." Gym closes at noon.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
May 26, 2017
1. Warm-up
3 Rounds:
15 Empty Bar Thrusters
15/10 Calorie Bike/Row
2. Met-Con
4 Rounds:
20 Alternating Pistols
20 Push Press 95/65lbs
3. Lift
High Catch Power Clean 6×2
Lite Class
Tabata Row Buy In with a goal of 800m
(1 Burpee per 5m short of 800m)
Then remaining time AMRAP of
10 Push Presses
20 Back Squats
30 Lunge Steps (15 each)
40 DB Bent over rows
:50 plank