6/1/18

6/1/18

Warm Up  2 Rounds 20 KBS 35/25 20 Good Mornings 10 Roll back and Reach Strength Deadlift.  3 warm up sets to build to a working weight 10-8-6   (7 min) 5-5-5-5-5 @ 80% of your PR  (On the MInute)  (5 min EMOM) Deadlift 4-4-4-4 Push Press Warm up   6 min Build to a weight for […]

5/30/18

5/30/18

Warm Up 20 Bar Good Mornings 12 Med Ball Cleans 15 Ring Rows Strength 15 Minutes to Build to  4 Rep Front Squat. 2 warm up sets of 8 Reps 4-4-4-4 (2 seconds down and 2 seconds up for each rep) WOD 16 min AMRAP 12 Slamballs 20/14 12 OH Plate Lunges 45/35 10 Box […]

5/29/18

5/29/18

Warm up 20 KBS 35/25 5 min of Handstand progression or work   (Kick ups, hold on the wall,  lateral walking on the wall, shoulder taps, free walking) 50 Double unders 400m run Strength. 15 minutes to build to a heavy 2 rep Split Jerk.  Make sure you lead with each foot. WOD 4 Rounds […]

5/25/18

5/25/18

Warm Up Tabata 5 Rounds (alternating) Wallballs L Hangs (scaled to hollow holds) WOD 1 with a partner Partner 1 Row 500m                             Partner 2 40 KBS 45/35. Then switch Partner 1. Over head ball Run to Walnut and back 20/14. (Wallball)   […]

5/23/18

5/23/18

Warm Up 8 min Partner Row In 250m intervals. Complete as many as possible in 8 min, switching every 250m Bergener Warm up Strength in 8 min build to a heavy Clean complex of 1 Power Clean and 1 Hang Power Clean (without putting the bar down between the two reps)   WOD 10 Power […]

5/22/18

5/22/18

Warm Up 2 Rounds (7 min Cap) 8 roll back and reach 15 KBS 45/35 10 Burpees Strength 15 min Back Squat 10-10-5-5-5-5 Build in weight each set WOD 3 RFT 16 Alt pistols 40 Vsits 30 Push ups then run 1 mile.  ( the mile is part of your time)

5/21/18

5/21/18

Warm up (8 min cap) 3 min of Handstand progression (holds, kick ups, walking, etc.) 30 air squats 20 T2B Strength 15 min 3 Rep Push Press Rep scheme. 8-6-5-4-3-3-3 WOD Fight Gone Bad (17 min) 3 rounds, rotating ea. min: ( 1 min each movement) wall-ball shots @20/14LBS Sumo deadlift high-pull @75/55LBS Box-jumps @20″ […]

5/18/18

5/18/18

Warm Up 20 banded good mornings 20 slam balls 20 KBS 35/25 Strength. 20 min to build to a heavy 3 rep Deadlift.   8-6-5-4-3-3-3   WOD   4 RFT 50 Double unders/ 100 Singles 3 DL 335/265 15 Ring dips  

5/16/18

5/16/18

Murph Prep Workout Run 1 mile 50 Pull ups 100 Push ups 150 air squats Run 1/2 mile Bring your vests if you have them. Rowing is an option instead of running if you need to. Strength after the WOD if time allows Build to a heavy Hang Clean in the remaining time.

5/15/18

5/15/18

Warm Up 3 minutes of Handstand work (walking, holds, kick ups etc.) 12 light dumbbell thrusters 1 min Plank Strength   Overhead Squat 17 min 3 warm up sets of 10 reps to get to 70% 6 sets of 6 at 70% or heavier WOD 2 AMRAPS 6 min AMRAP 8 HSPU (RX is 1 […]

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