Workout of the Day (WOD)
May 30, 2019
Warm-up
30 Burpees
200m Ski
10 Air Squats
5 Spidermans each side
Back Squat Prep
Glute Activation x 15 steps each way
Spidermans x 5 each side with :10 Hold per rep
Pigeon Stretch x 1:00 per side
Couch Stretch x 1:00 per side
Week 4 of 12 Back Squat Program
1x8 @25%
1x8 @40%
1x6 @50%
1x4 @65%
1x6 @70%
Conditioning
7:00AMRAP
10 KBS 53/35
50 Double Unders
Lite Class
Class Warm-up then
2 Rounds of
7:00AMRAP
10 KBS 53/35
50 Double Unders
7:00AMRAP
200m Run
20 Burpees
7:00AMRAP
10 Bulgarian Split Squats each leg
15 Hollow Rocks
May 29, 2019
Warm-up
2 Rounds of
200m Run
Lunge Down/Back
:30 Supinated Hang from Rig
Downward Dog to Runner’s Lunge x 10 each side
Once complete, you will go through a coach led barbell warm-up.
Conditioning
Partner WOD
1 Mile Run Buy In (both partners run)
Then complete
30 Power Snatches 95/65
30 Hang Squat Snatches 95/65
30 OHS 95/65
800m Run
30 Power Cleans 135/95
30 Front Squats 135/95
30 Thruster 135/95
400m Run
Remaining Time
Mobility
Lite Class
Partner WOD
1 Mile Run Buy In (both partners run)
Then complete
60 Wall Ball Each
60 Partner Russian Twists
800m Run
60 Leg Raises Each on the Rig
60 Partner High Fives
1 Mile Run
May 28, 2019
Today will be an Open Gym Style Class with the intent being to recover from Murph. Please do not come in with the purpose of maxing out a lift. Use this time to move, mobilize, do technique work with light weight and finish with the AMRAP.
Warm-up
Row/Ski combined 2000m breaking it up how you see fit.
Foam Roll
Lats
Hip Flexors
Quads
Lacrosse Ball
Biceps
Traps
Scapula
Banded Shoulder Distraction
Ankle Mobility
15:00 AMRAP
15 Box Jumps 24/20”
15 Sit-ups
15 Cal Ski, Row, Bike*
*Alternate between the above every round
Lite Class
Warm-up
Row/Ski combined 2000m breaking it up how you see fit.
10:00 Mobility with Coach Thy
25:00 AMRAP
15 Box Jumps
15 Ring Rows
15 Sit-ups
15 Cal Ski, Row, Bike*
*Alternate between the above every round
May 25, 2019
"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 24, 2019
Many of you are doing “Murph” tomorrow or Monday so the volume is low today.
- Warm-up
Slow 1 mile run
- HSPU Drills and then 10:00 EMOM of HSPU (pick a number you can do for all 10 rounds)
- Weighted Step ups (moderate weight)
3x10 each leg
- Mobilize for “Murph” or if you are not doing “Murph” complete the same finisher from Monday with the goal being beat your score.
2 Sets with 3:00 rest between efforts of
:30 Bike for Max Calories
Lite Class
100 overhead walking lunges each leg
15 squat cleans
30 toes-to-bars
30 box jumps
15 pull-ups
30 push presses
30 double-unders
15 thrusters
30 pull-ups
30 burpees
100 overhead walking lunges each leg
May 23, 2019
Warmup
3 Rounds of
200m Ski
10 Pass Throughs
10 Kip Swings
:30 HS Hold
Core Work
3 Rounds of
:30 Hollow Rock
:30 Hold Opposite Arm/leg
:30 Hold Opposite Arm/leg
Snatch Skill Accessory Work
a. Snatch Grip Press or Push Press
b. Snatch Grip Press in OHS
c. Snatch Balance
d. Snatch Drop
15:00 Snatch Practice
Build up to a Clean Set of 3 T&G Squat Snatches
Conditioning
For Time:
200m Run
10 Hang Squats Snatches 75/55
200m Run
10 Hang Squats Snatches 95/65
200m Run
10 Hang Squats Snatches 115/75
Lite Class
Class Warm-up
5 Rounds of Treadmill Sprints
1:00 on/:30 Rest (incline 3.0, speed AFAP)
60 Double Unders, 30 KBS, 30 Renegade Rows
60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski
60 Double Unders, 30 Toes to Bar, 30 Pull-ups
60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski
60 Double Unders, 30 KBS, 30 Renegade Rows
May 22, 2019
Warmup
2 Rounds of
200m Row
20 Burpees
20 Air Squats
Shoulder and Core Stability
3 Rounds of
Band Pull Aparts x 20
Supinated Band Pull Aparts with elbows at your side
Bottoms up Hold (arm at 90 degrees) Down/Back each arm
Suitcase Carry Down/Back each arm
Tabata Row for Max Meters
*This will be similar to last week but we will set the rower for :20 on/:10 off. The goal is max meters in the 8 Rounds. That will be the number recorded in Wodify.
Teams of 3
:20 on/:10 off for 6 rounds each alternating turns
Max meters on the ski erg
Lite Class
Class Warmup then
Tabata Row
For Time in Teams of 3
Complete 150 Cal on Bike and Ski
May 21, 2019
Warm-up
250m Ski
10 of the following
Spidermans
Burpees
Kip Swings
Scorpions
Barbell Warmup and then warmup to your opening weight.
5:00 to warmup T2B and Double Unders
25:00 to complete the following. In the remaining time, establish a 1RM Clean & Jerk.
- 100 Double-Unders
- 20 OTB Burpees
- 20 Toes-to-Bars
- 15 OTB Burpees
- 15 Toes-to-Bars
- 10 OTB Burpees
- 10 Toes-to-Bars
- 5 OTB Burpees
- 5 Toes-to-Bars
- 100 Double Unders
Lite Class
5 Rounds of
20 DB Snatches
20 Med Ball Cleans
20 Calorie Row
20 Sit-ups
May 20, 2019
Warm-up
400m Run then
1 Round of
Bear Crawl Down/Back
Side Shuffle Down/Back
Lunge Down/Back
Back Squat Prep
Glute Activation x 15 steps each way
Spidermans x 5 each side with :10 Hold per rep
Pigeon Stretch x 1:00per side
Couch Stretch x 1:00per side
Week 3 of 12 Back Squat Program
1x8 @25%
1x8 @40%
1x8 @50%
1x8 @60%
1x4 @68%
Conditioning
10:00AMRAP of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Finisher
2 Sets with 3:00rest between efforts of
:30 Bike for Max Calories
Lite Class
Class Warm-up then
200m Run
10 Thrusters
10 Burpees
200m Run
9 Thrusters
9 Burpees
Continue the pattern down to
200m Run
1 Thruster
1 Burpee
May 17, 2019
5k Run!!
You will have 15:00 to warmup before starting the 5k. Make a good playlist, bring your running shoes, put your head down and go!!
Lite Class
5k Run!!