WODs

May 26

Memorial Day Murph is coming!
Please help us meet our fundraising goals for the Oscar Mike Foundation http://ow.ly/US1r50h9YRJ

WEEKEND SCHEDULE 

  • FRIDAY- 5/25 = REGULAR AM SCHEDULE & 4:30PM ONLY
  • SATURDAY – 5/26 – REGULAR 8AM, 9AM AND 10:15AM ENDURANCE
  • SUNDAY – 5/27 – CLOSED
  • MONDAY – 5/28 – MEMORIAL DAY MURPH. ALL ATTENDEES MUST BE READY TO START AT 9AM

METCON

For time w. a partner:
100 KBS (53, 35)
100 Wallballs (20, 14)
800 Meter Run
100 SDHP (53, 35)
100 Medball Cleans (20, 14)
800 Meter Run

L3: (45, 35)
L2: (35, 25) (14, 10)
L1: (35, 25 Russian Swings) (10, 8)

May 25

STRENGTH

1) Speed Push Press: 6 x 3 @70-75%, every 60s.
– use 1RM from 4/24
– Reset on each rep
2a) L-Sit Hold: 3 x 10-15s. Rest 30s.
2b) Handstand Hold: 3 x 10-20s. Rest 30s.

METCON

AMRAP 15:
9 Pull-ups
12 S20H (155, 105)
21/18 Calorie Bike ** (Coach’s Choice)

Rx+:(C2B Pull-ups)
L3: (135, 95)
L2: (115, 75) (Band Assisted)
L1: (95, 65) (7 Ring Rows per round)

*Alternate Options:
30/25 Cal Row, 400 Meter Run  

EXTRA CREDIT

1a) Double Band Bent-over Pushdown: 3 x 12-15. No rest.
1b) Barbell Curls w. shoulder raise: 3 x 10-12. No rest.
1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.

TRAINING INTENT

– Strength: Dynamic Effort work with the Push Press. Reset on each rep, no touch n go. Gymnastics static holds should only take around 5-7 minutes to complete.
– Metcon: Try to maintain around 75-80% effort today for all sets. The S20H is intended to be slightly heavier today and these do not need to be completed UB, likely broken down into 3-4 sets.

May 24

STRENGTH

1) Wide Stance Box Squat: 8 x 3 @65%, every 60s.
2) Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. Rest 60s.

METCON

“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)
30 Lateral Burpees

L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*20:00 Cap

TRAINING INTENT

– Strength: Dynamic Effort work today with the Box Squat. This work is about rate of force development so moving faster is always more beneficial than moving slower with a heavier load. All 8 sets of Box Squats should be fast.
– Metcon: Each section of this workout is intended to be done at near maximal effort, 90-95% effort which means you  should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover

May 23

METCON

30 Minutes on the Clock:
Weighted Step-ups x 60s Max Reps
Farmer Carry x 100 Ft.
Turkish Get-up x 2 each.
Bike x 60s
*Today’s work is not for time or score. Rest as needed.

EXTRA CREDIT

Accumulate
100-150 Banded Leg Curls
75-100 Banded Pull-aparts
40-50 Banded Pull-throughs

May 22

STRENGTH

1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 60s.
1b) Barbell Rows w. a pause: 5 x 5, one weight for all sets. Rest 60s.
2) Metcon Prep:
T2B Skill Session x 5:00

METCON

“New Workout Plan”
2 RFT:
75 Air Squats
50 Push-ups
25 T2B
800m Run

L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)
L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)
22:00 Cap

 EXTRA CREDIT

1a) Incline DB Hammer Curls: 3 x 10-12. Rest 30s.
1b) DB Cuban Press: 3 x 10-15. Rest 30s.

TRAINING INTENT

– Strength: Tricep/Back superset.
– Metcon:  800m run pace should stay within 30s of each other. Pacing should be around 80%.

May 21

STRENGTH

1) Clean + Jerk: 1RM. Rest 2:00
– Any style permitted.
2) Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 6-7 sets.
– Sets of: 5,4,3,2,1,1,1…
3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s.
3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s.
4) Frog Pump: 2 x 30. Rest 60s.

May 20

THE WEEK AHEAD

Monday – Clean & Jerk Max, Back Squat Max + Accessory Work
Tuesday – Close Grip Floor Press + “New Workout Plan”
Wednesday – WOD
Thursday – Wide Stance Box Squat + “Gameday”
Friday – Speed Push Press/Gymnastics Holds + Metcon
Saturday – Partner WOD
Sun – Open Gym

May 19

METCON

“Run Forrest”
For time:
Run 1 Mile
100 Burpees
Run 1 Mile

L2: (800m Runs) (75 Burpees)
L1: (50 Burpees or done with a partner)
Alternate Scaling Options:
1500 meter Row for each mile run or 7:00 Bike or Ski Erg
30:00 Cap

May 18

STRENGTH

1) Speed Close Grip Bench Press: 5 x 5 @50%, every 60s.
2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.
– Rx+:(35 Strict Reps)
– Rx: (25 Strict Reps)
– L3: (20 Strict Reps)
– Beginner: (25 Strict Reps, partner assisted)
3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.
3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.
4) RKC Plank: 4 x 15-20s. Rest 60s.

EXTRA CREDIT

Finisher:
60s Max Rep Push-ups
Rx+
60s Max Rep Ring Dips

May 17

 STRENGTH

1) Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.
2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.
2b) T2B: 3 x 3-5. Rest 30s.
2c) Wallballs: 2 x 10. Rest 30s.

METCON

“Nor’easter”
AMRAP 15:
5 Power Snatches (115, 75)
10 T2B
15 Wallballs (20, 14)

Rx+:(135, 95)
L3: (95, 65)
L2: (75, 55) (Knee Lifts) (14, 10)
L1: (65, 45) (Knee Lifts) (10, 8)

EXTRA CREDIT

1) Glute Ham Raises: 4 x 5-10. Rest 60s.
or Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.
2) Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

TRAINING INTENT

– Strength: Week 1 of Box Squats. Use your 3RM as your guide from last week or use a moderate weight. All sets should be smooth.
– Metcon: This workout is about having a strategy that matches your ability in terms of the T2B and breaking your wallballs. At no point, should you be at or near failure with the T2B. Work on being efficient with all movements starting with a pace you can maintain and adjust as you see fit around 75%. Snatches should be light enough to be done touch n go.

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