Thursday, May 24th, 2018

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0:00-5:00

3 rounds

10 Hollow-Hold

10 Superman

20 sec Side Plank Left

20 sec Side Plank Right

 

 

Coach led warm up:

Foam Roll

 

 

Strength:

 

Deadlift 5-5-3-3-3-1-1-1-1 reps

After each set perform a MAX SET of either single-unders or double-unders 

*if you trip in the first 3-5 reps, you may restart*

Post loads and reps to comments.

 

Wednesday, May 23rd, 2018

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0:00-5:00

Alt Tabata w/Partner

Bike 

Bear Hug Wall Sit, 50/30

 

 

Coach led warm up:

Banded Mobility

 

 

WOD:

 

For Time:

3 thrusters

3 chest-to-bar pull-ups (mod: jumping chest-to-bar pull-ups)

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

Men use 95 lb.

Women use 65 lb.

Post time to comments  

 

Tuesday, May 22nd, 2018

2018MURPH.jpg

0:00-5:00

100’ lateral mini band walk

Then using post….

20 (each leg) mini band kick backs

20 mini band marching steps

15 (each leg) lateral leg swings

15 (each leg) forward leg swings

 

 

Coach led warm up:

Box Stretches

 

 

WOD:

 

4 rounds for time of:

15 box jumps

Run 400 meters

Men: 36-in. box

Women: 30-in. box

Post time to comments.

 

 

Extra Credit:

100m sled push, 100% body weight

100m sled push, 50% body weight 

100m Empty sled push

 

Monday, May 21st, 2018

0:00-5:00

250m ski erg

50’ inchworm

50’ lateral lunge

 

 

Coach led warm up:

Banded Floor Mobility

 

Core:

10 min to complete:

20 Alternating DB Turkish Get Up (HAP)

 

 

WOD:

 

Complete as many rounds as possible in 7 minutes of:

15-cal. row

15 push-ups

Post rounds completed to comments.

 

Saturday, May 19th, 2018

 Pilates at 9:00!  

 

  Coach led warm up

Mini band


Game of the day

Medball Tic tac toe


Hansen

5 rounds for time of:

30 kettlebell swings

30 burpees

30 GHD sit-ups or weighted sit up(30/20)

Men: 70lb

Women: 53lb

(Scaled option: 53/35 or 3rounds)

Post time to comments.

Friday, May 18th, 2018

0:00-5:00

Run 800m


Coach led warm up

Crossover symmetry: iron scap



15-12-9-6-3 reps for time of:

Dumbbell hang clean and jerks

Weighted pull-ups(mod: strict,banded strict, or bar row)


Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Post time to comments.


Cool down

3 rounds nft

20 banded reverse hypers

20 hollow knees to chest

Thursday, May 17th, 2018

0:00-5:00

Amrap 5 min slowly

10 pike to cobra stretch

20 mtn climbers

10 lateral lunges


Coach led warm up

Foam roll



Test WOD     

“Diane”

21-15-9 reps of:

Deadlifts (225/155)

Handstand push-ups (mod: abmats,box, or hrpu to wall step up)


Extra credit

20x50ft farmers walk (HAP and to be done in unbroken rounds)

Tuesday, May 14th, 2018

0:00-5:00

50ft Samson stretch

20 lateral medball toss to target (9’/8’) (light)

50ft pigeon stretch

20 lateral medball toss to target

50ft lateral stretch


Coach led warm up

Banded floor stretches


15 min amrap of:

5 DB Floor press

10 DB plank row

15 DB push ups

200m sprint

Dumbbell Weights (50/35)


Cool down

Row 1000m

Monday, May 14th, 2018

Coach led warm up:

Lacrosse ball mobility


For max reps at each station:

Tabata chest-to-bar pull-ups (mod: chin over,banded, jumping)

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata hip extensions or banded good mornings

(mod:Superman’s)

Rest 1 minute

Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats

Women: 55-lb. presses and squats

Post total reps for each exercise to comments.

Friday, May 11th, 2018

Coach led warm up:

Banded Mobility 

 

 

WOD:

2 rounds for time of:

100 double-unders (mod: 200 singles)

20 overhead squats

100 double-unders

12 ring muscle-ups (mod: jumping MU, banded transition + dip, strict row transition + dip, ring row + dip)

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups (mod: jumping, barbell row + dip)

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

**30 minute time cap**

 

Post rounds/reps completed to comments

 

Thursday, May 9th, 2018

0:00-5:00

250 partner plank low fives 

*every time you break/stop, perform 5 burpees  

 

Coach led warm up: 

Floor Stretching

“Knockout” 

 

WOD: 

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.

Post time for each interval to comments.

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Tuesday, May 8th, 2018

0:00-5:00

Partner Tabata-

Bike & Plank

 

Coach led warm up:

Mini Band warm up

 

Strength:

20 min clock:

Back squat 1-1-1-1-1-1-1 reps

Post loads to comments.

 

3 min rest

 

7 min AMRAP

2 stone to shoulder (HAP)

7 burpees

Post rounds and reps to comments.

 

Monday, May 7th, 2018

0:00-5:00

2 rounds

10 Hollowhold to Superman

50’ Inchworm Burpee Broad Jump

 

Coach led warm up:

Crossover Symmetry - Activation 

 

WOD:

 

3 rounds for time of:

50 GHD sit-ups or Weighted Sit-ups 30/20

25 strict handstand push-ups (mod: kipping HSPU, abmat + plates, or box HSPU)

Post time to comments.

 

Saturday, May 5th, 2018

No Pilates tomorrow 

 

Coach led warm up

Mini band


Game of the day

“Knock out”


WOD

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (50/35)

Bar-facing burpees


Then, 6 min to find:

1-rep-max clean


Post rounds/reps/and weight completed