WOD’s

  • 5/29/17 MEMORIAL DAY WOD

    8:00 am Warm up for anyone completing the “HERO” rep scheme by performing this workout in a chipper style of all 100 Pull Ups then all 200 Push Ups then all 300 Squats
    *(anyone who may need to scale the reps but still plans on performing the workout in the “HERO” manner will warm up at this time as well)

    8:20 am Warm Up for anyone partitioning the reps

     

    “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.

  • 5/27/17 Partner WOD

    Partner Chipper Day!
    only 1 partner can work at a time. complete the following as fast as possible

    500 m Row ea.
    30 Box Jumps ea. (24/20)
    40 single arm KB Push Press ea. (20 ea. arm) (55/35)
    40 Sit Up ea.
    30 KBS ea. (55/35)
    30 Burpee ea.
    30 Wall Ball ea. (20/14 lb)
    40 alternating Kettle Bell Snatch ea. (55/35)
    30 Ball Slam ea. (20/15)
    50 Double Unders ea.
    run 600 m

  • 5/26/17 WOD

    take 15 min to Build to Today’s Heavy 1 Rep Snatch

    WOD:

    5 rounds For time:
    Using 55%-60% of your 1 rep OHS

    5 Squat Snatch
    10 OHS
    400 m Run (if its raining: 20 Burpees)

  • 5/25/17 Recovery Day

    Get Into the Gym Today!

  • 5/24/17 WOD

    Skill:
    clean progressions with barbell
    Front Squat:10 min:  5-4-3-2-1

    Technique:

    FITNESS: 
    take 8 min to Build to Today’s Heavy 3 Rep Clean, then in the next 7 minute perform 4 more sets @ that same weight. your goal is 5-10 lbs (heavier than last weeks 3 rep clean)

    Performance Group:
    8 min: build to 75% of max clean
    D.E. using 70-75%: 10 sets: Halting Clean Dead Lift + Hang Clean + Clean

    WOD:
    Buy In: 60 Air Squats

    21-15-9
    Power Clean
    Ring Dips(scale to Ring or Hand Release Push Ups)

    Cash Out : 60 Air Squats

  • 5/23/17 WOD

    Skill:
    With a band on the slide positioned to stop the seat where the heals begin to lift,

    Pick Drill x 3
    Leg Drive Drill X 2
    Row 10 smooth strokes watching the Power curve

    WOD:
    3-4 person Team
    45 min AMRAP: row for Meters in 400 m. intervals

    Each Partner Must Completed 75 Pull Ups before the 45 Min Cap is Up

  • 5/22/17 WOD

    Skill:

    4 minutes at each station

    Station 1: Row for distance

    Station 2: Tabata High Knee Jump Rope

    Station 3: Learn the Kettle Bell Snatch

     

    WOD:  “KETTLEBELL KILLA”

    600 m Run buy-in

    -Then-

    3 Rounds for Time of:

    30 Kettle Bell Snatch (15 each arm)

    30 Single leg RDLs with Kettle Bell

    30 Russian Kettle Bell Swings

    30 Russian Twists with the Kettle Bell

    -Then-

    600 m Run cash-out

  • 5/20/17 WOD

    Warm Up: With your 3 Person Team, build for 20 min with sets of 2 rep Power Clean & Jerk(these do not need to be touch & go, but no more than 10 sec between the 2 reps

    WOD: in teams of 3

    Row max Calories in 15 min

    rest- 2 min-

     15 min AMRAP of

    10 Box Jumps (24/
    Max Reps Ground to O.H. (load bar to 80% of lowest max Clean &Jerk in your team)
    Max reps Sit Ups

    *Partners rotate in when each time one partner completes all 10 box jumps in the listed order( box jump to Barbell, Barbell to Sit Up, Sit Ups to Box Jump

  • 5/19/17 WOD

     

    Skill: 15 Squat Therapy Reps
    20 OH Lunges with empty bar. focus on keeping the shoulders in external rotation and active(arm pits forward, not down)

    * any one with a Max OH of 105 or less(or you do not know your max) begin building to today’s prescribed sets according to your chart

    Everyone else:

    From the Rack: 8 min EMOM: Snatch Balance x 2 + Hang Snatch (warm up with focus here, don’t fatigue your shoulders for the OHS Cycle)

    Technique:
    Day 3 Over Head Squat Cycle

    WOD:
    3 rounds:
    20 pull Ups
    30 Push Ups
    40 Squats

  • 5/17/17 WOD

    Skill:
    Practice the KB Power Clean & Press & Hollow Rock
    Clean Progressions

    Technique:

    FITNESS: 
    take 8 min to Build to Today’s Heavy 3 Rep Clean, then in the next 7 minute perform 4 more sets @ that same weight. your goal is 5-10 lbs (heavier than last weeks 3 rep clean)

    Performance Group:
    8 min: build to 70% of max clean
    D.E. using 65-70%: 10 sets: Halting Clean Dead Lift + Hang Clean + Clean + Clean (touch & go if you can)

    WOD:
    3 rounds:
    1 min: alternating KB Power Clean & Press (55/35)
    1 min: Ring Rows
    1 min: Hollow Rock
    1 min: Wall Ball
    rest 1 min