5-30-15

Warm Up: – AMRAC 8

25ft inch worm

10 pushups

25ft burpee broadjumps

5 K2E

25 sec HS hold

Strength: – In 25 min complete 3 sets

Floor press X 5 reps (as heavy as possible)

T2B X 5 reps @ 3121

S/A DB shoulder press X 5 reps /side

WOD: – 21 – 15 – 9

Front Squats @ 135/95

Burpees

 

 

5-29-15

Warm Up: – AMRAC 8

30 sec of shoulder circles

Burgener X 3’s

10 front squat

10 drop snatch

10 pvc dislocates / 2 skin the cats

Then; 15 min to warm up to Oly lifts

WOD: – Olympic Total

3 attempts at each lift

Snatch

Clean & Jerk

Skill: – Choose 1 lift and continue to work until 

class is complete

 

5-28-15

Warm Up: – 2 rounds in 10 min

400m run

75ft walking lunges

10 clapping pushups

Skills: – Split Jerk footing

WOD: – For Time:

30 box jumps @ 24/20

30 kb swings @ 70/53

30 goblet squats

30 kb swings @ 70/53

30 box jumps @ 24/20

 

5-27-15

Warm Up: – 3 rounds NFT ( 10 min cap )

50 DU / 150 SU

6 strict HSPU

12 T2B

Strength: – In 20 min complete:

4 sets of –

6-8 front squats @ 2211 

4 turkish get-ups ( 2 each side )

WOD: – 3 rounds for time:

30 wallballs @ 20/14

20 burpees

10 box jump overs @ 24/20

5-26-15

Warm Up: – AMRAC 10

200m run

2 rounds:

5 pushups

10 air squats

15 situps

Skills: – 20 min practice

Legless rope climbs

WOD: – Ascending Reps for 10 min

(1,2,3,etc.)

Burpee over the bar

Cleans @ 185/135

5-25-15

 

Warm Up: – Athletes choice : 10 min

WOD: – 1 mile run

100 pullups

200 pushups

300 squats

1 mile run

If you have a 20# vest or body armor, wear it.

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.


 

5-23-15

Warm Up: – Tabata (switch each set)

Burpees 

Situps

Followed by 400m run

Skills:- Reverse sled pulls

4 rounds each for load

150ft @ 135/105

WOD: – Partner WOD:

For Time – 

800m medball Thrust & Go

Drop penalty = 5 burpees each

5-22-15

Warm Up: – “Follow the Leader”

Skill/Strength: – 20 min Athletes Choice 

WOD: – EMOM 10 – For Total Reps

:30 rest between movements

1. Tire Flips

2. Walking lunges

3. Calorie Row

4. Plate jumps @ 45

5. DB Split jerk @ 40/25

6. Butterfly situps

7. Sled sprint 50ft

8. Wallballs @ 20/14

9. Keg toss 50 ft

10. HSPU

Mobility: – Spend 15 min on :

Hip joint

Calves & IT bands

 

5-21-15

Warm Up: – AMRAC 8

Bridge run

5 box jumps

25ft inch worm

Strength: – Front Squat 

E: 2 min for 12 min

5 reps @ 70%

3 reps @ 75%

1 rep @ 80%

5 reps @ 75%

3 reps @ 80%

1 rep @ 85%

WOD: – Partner WOD – AMRAP 24

200m run

6 box jump overs @ 24/20

12 shoulder press @ 65/45

Partners switch after each round

 

5-20-15

Warm Up: – 1/2 “Angie”

Strength: – In 25 min complete:

Deadlift 

5-5-5-3-3-3-1-1-1

8 wallballs between sets @ 30/20

WOD: – For Time:

30 burpees

30 pullups

30 burpees