WOD’s

  • 5/25/20

    WOD

    • Murph Tribute Workout
      • Performance
        • 1 mile run
        • 100 pull-ups
        • 200 push-ups
        • 300 air squats
        • 1 mile run
          • if you have a weight vest wear it (20/14)
          • partition the reps/movements as needed
      • Fitness
        • 800m run
        • 50 pull-ups (scale to ring rows)
        • 100 push-ups (scale to knee push-ups)
        • 150 air squats
        • 800m run
      • At Home
        • 1 mile run (scale to 800m run)
        • 100 sit-ups
        • 200 push-ups (scale to 100 push-ups
        • 300 air squats (scale to 150 air squats)
        • 1 mile run (scale to 800m run)

  • 5/22/20

    Warm-up

    • 10 squat therapy
    • 12 wall balls
    • 10 box jumps
    • Sprint Dynamics

    Strength

    • Take 12 minutes to build to a heavy 5 rep back squat

    WOD

    • 3 rounds for time (20 min cap)
      • Performance
        • 400m run
        • 30 box jumps (24/20)
        • 30 wall balls (20/14)
      • Fitness
        • 200m run
        • 20 box jumps (20/16)
        • 20 wall balls (14/10)

    At Home Workout

    12 min AMRAP:

    • 50 air squats
    • 7 strict pull-ups
    • 10 double DB power cleans
  • 5/21/20

    Warm up

    • 30 DU’s
    • 12 push-ups
    • 10 scap pull-ups
    • 10 knees to elbows

    Skill

    • TTB and DU movement review
    • 8 round DU tabata

    WOD

    • 5 rounds for time (15 min cap)
      • Performance
        • 30 DU’s
        • 20 push-ups
        • 15 TTB
      • Fitness
        • 60 singles
        • 10 push-up
        • 15 v-ups

    At Home Workout

    • 3 min AMRAP x 5
      • 3 double DB power snatches
      • 6 push-ups
      • 9 air squats
      • Rest 1 min between rounds

  • 5/20/20

    Warm Up

    • 15 air squats
    • 12 push-ups
    • 12 med ball cleans
    • 500m row

    Strength

    Build to a heavy 3 rep power clean

    WOD

    • For Time (12 min cap)
    • Performance
      • 100 air squats
      • 50/35 cal row
      • 25 power cleans (135/95)
    • Fitness
      • 100 air squats
      • 35/25 cal row
      • 25 power cleans (95/65)

    At Home Workout

    • 1 round:
      • 160 DU’s
      • 800m run
      • 40 burpees
    • 2 rounds:
      • 80 DU’s
      • 400m run
      • 20 burpees
    • 3 rounds:
      • 40 DU’s
      • 200m run
      • 10 burpees

  • 3/20/20

    Warm Up

    • 15 wallballs
    • 15 KBS
    • 20 Push ups
    • 50 Double Unders

    Strength. 10 min Sumo Deadlift 7-5-3-3-3-3

    Strength 12 min OHS. 10-8-6-6-6

    WOD 30-20-10. 12 min Cap

    • KBS 55/35
    • Wallballs 20/14
    • OHS 95/65

  • 3/18/20

    Warm up

    • 15 Burpees
    • 5 Wallwalks

    Sprint Dynamics. High knees – Butt Kicks – Leg Swings – Grape vine. Run 400m

    Strength 12 min Clean and Jerk

    8-6-4-2-2-2

    WOD 3 RFT. 20 min cap

    • Run 400m
    • 10 Power Cleans 155/105
    • Run 400m
    • 10 Push Jerks
  • 3/17/20

    Warm up


    • 10 Roll back and reach
    • 10 bird dogs
    • 15 Good mornings
    • 10 fire Hydrants
    • 10 Push ups
    • 10 v sits

    Strength 5 min Deadlift warm up 5-5-5

    Strength EMOM Every :90 for 8 rounds complete 3 12 second Deadlifts @ 65% of your 1 rep. Max weights are 225/155 6 sec up/ 6 sec down

    WOD 21-15-9

    • Deadlifts 225/155
    • TTB

    Post WOD 800m run

  • 3/16/20

    Warm Up

    • 4 wall walks
    • 10 Strict Pull Ups
    • 10 Kipping Swings
    • 10 Box Jumps

    Strength 1 7 Min Strict Press 5-4-3-3-3

    Strength 2 10 min Push Press 10-6-4-2-2

    WOD 6 RFT 16 min Cap

    • 8 HSPU
    • 8 C2B Pull ups
    • 12 Burpee Box Jump Overs 24/20
  • 3/13/20

    Warm Up

    • 5 Strict Pull ups
    • 10 Kipping Pull ups
    • 10 Ring dips
    • 30 Double Unders

    Burgener Warm Up

    Strength 15 min To a build to a 1 Rep Power Snatch 8-6-4-2-2-1-1

    WOD 5 Rounds (each round is 4 min, within that time you must complete the following. Any remaining time in the 4 min is a break)

    • 50 Double Unders
    • 5 Bar MU
    • 5 Power Snatch 155/105

    scaled version

    • 100 Singles
    • 7 pull ups and 7 ring dips
    • 5 Power snatch at 85% of today‚Äôs 1 rep


  • 3/11/20

    Warm up

    • 10 Medball cleans
    • 10 Goblet Squats
    • 5 wall walks

    Burgener warm up w/ shoulder warm up

    Strength 16 min to complete 10 sets of

    • 1 Power Clean + 1 Squat Clean + 2 Push jerks

    increase load each set

    WOD 3 – 3 min AMRAPS 3 min. Break between

    AMRAP 3 of Macho Man @ 135/95

    • 3 Power Cleans
    • 3 Front Squats
    • 3 Push Jerks.

    Rest 3 min

    AMRAP 3 @ 155/105

    Rest 3 min

    AMRAP 3 @ 185/135

    *each round of Macho Man is to be completed without resting the bar down. 1 round equals all 9 movements