5-31-16

Warm Up: – AMRAC 8

400m run

10 hanging kips on bar

10 kb swings @ “medium”

10 alt. S/A kb thrusters @ “medium”

WOD: – Back Squat 

65% x 8

70% x 6

75% x 4

85% x 2

Front Squat 

BS 65% x 4

BS 70% x 3

BS 75% x 2

BS 85% x 1

Max Rep Back Squat @ 65%

5-30-16

 “Murph”

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.

5-27-16

Warm Up: – AMRAC 8

12 walking lunges

12 kb swings @ “medium”

6 alt arm kb windmills @ “light”

6 burpee knee tucks

WOD: – For Time:

30 alt S/A kb snatch @ 53/35

30 wallballs @ 20/14

30 box jump overs @ 24/20

*E:2 min complete a 200m run*

 

Mobility: Spend 2-3 min on each side of the body…

Banded/balls chest mob

Balls – lats/shoulder blades

Chest/shoulder smash with bar

5-26-16

Warm Up: – In 8 min complete

800m run

30 sec HS hold

60 sec banded shoulder mobility (each)

WOD: – “Flight Simulator”

For Time: (25 min cap)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Must break after each set

Rx must start over if a set is broken

Sc must start SET over if a set it broken

Sc : SU x 3

Strength: – 3 rounds NFT

15 glute ham raises (partner needed)

8 T2B @ 1121

60 sec BS hold @ 135/95

5-25-16

Warm Up: – Complete IAO in 8 min

“Burgener” x 3’s

500m row

2 min “open shoulders”

1 min DU / SU

Strength: – OH Squat

7 – 7 – 4 – 3

WOD: – 3 rounds for time

30 pushups

15 OH squats @95/65

5 TU (Sc: 15 DU / 45 SU)

5-24-16

Warm Up: – E:2 min for 12 min

P1 – barbell movements

P2 – 5 burpee T2B

5 medball situps (touch OH)

100m run

WOD: – “Regionals Event # 5”

3 rounds for time:

400m run

40 GHD situps

7 deadlift @ 405/275 (sc: 85% 1RM)

5-23-16

Warm Up: – In 8 min complete….

400m medball run

60 sec HS hold

30 situps

WOD: – “Cindy”

AMRAP 20

5 pullups

10 pushups

15 air squats

Strength: 15 min to find a heavy 1 rep SP

 

5-20-16

 

Friday Bro/Chick Session !

Warm Up: Spend 6 minutes getting your heart rate up 

Strength WOD: 4 X 8 – NFT

Curl + Press + Thruster

Row @ 3211

2 position tricep extension

Medball V-ups

Bulgarian split squats w/kb OR db

5-19-16

Warm Up: – Partner up & complete:

E:2 min for 8 min

P1 – Row

P2 – Barbell movements

——– 6 min to find start weight ——–

WOD: – 3 rounds for time:

“Javorek”

6 deadlift

6 high-pulls

6 front squats

6 push jerks

6 back squats

5-18-16

Warm Up: – Partners for 8 min

P1: 100m run

P2: burpees until runner returns

WOD: – For Time:

150 kb swings @ 70/53

150 air squats

150 pushups

 

Strength: – NFT – 400m kb OH carry @ 70/53