Tuesday, May 31, 2016

6/1/16


  • warmup - team burpee broad jump and OH lunge back for BC also.

  • A. Push Press 5-3-3-1-1

  • B. 

  • 30 Hang Power Cleans (115/75)
  • 30 Alt. Front Rack Lunges (115/75)
  • 30 Push Press (115/75)
  • 1K Row
  • 30 Push Press (115/75)
  • 30 Alt. Front Rack Lunges (115/75)
  • 30 Hang Power Cleans


Monday, May 30, 2016

5/31/16


  • warmup: 400 m run then power clean tech work

  • A. Power Clean 1RM in 15 minutes

  • B.4 rounds

  • 7 Deadlift (315/205)
  • 10 burpee box jump (24"/20")
  • 200 M run

  • C. L-sit (any variation), accumulate 3 minutes total, do 20 double unders during break or practice.

Closed 5/30, Monday for Memorial day

We are closed today. Take this time to recover from this weekends Murph wod.

Thank you to all men and women pay and presently serving to keep this beautiful country free!

Tuesday, May 24, 2016

5/25/16


  •  warmup

  • 100m run
  • 2 wall walks
  • 6 spiderman lunges
  • 10 wall squats + 10 sec bottom hold on last rep

  • A. Thruster (off rack) 5-3-3-1-1

  • B. 

  • 7 Rope Climbs / modify seated to standing / 21 strict pullups
  • 1k row
  • 25 burpee box jump over (24"/20")
  • 30men /20 women calorie bike
  • 800 m run

Sunday, May 22, 2016

5/23/16 - Hammer


  • A. warmup specified to coaches

  • B. pullup technique work (10 to 15 min)

  • C. Hammer - 5 rounds (26 minute cap)

  • 5 power cleans
  • 10 front squats
  • 5 push jerks
  • 20 pullups

  • rest 90 seconds between rounds

Friday, May 20, 2016

5/21/16


  • teams of 2 or 3

  • 400M teams of 2 / 600M (teams of 3) single KB/DB front rack lunges (split as team)
  • 800 M run (run together as team)
  • 3 (team of 2) / 4.5 (team of 3) mile bike (split as team)

Thursday, May 19, 2016

5/20/16


  • A. Weighted Pushups 5x3

  • B. 4 rounds

  • 21 Situps
  • 11 Box Jumps (30"/24")
  • 6 Muscle Ups / mod with Bar MU / or 12 C2B pullups / 12 ring row for BC

Wednesday, May 18, 2016

5/19/16


  • warmup - 500 M row, then squat clean tech work

  • A. Squat Clean 1RM in 15 minutes

  • B. 2-4-6-8-10-12-14

  • lateral bar Burpees
  • Thrusters (95/65)

  • C. 50 getup situp (45/35)

Tuesday, May 17, 2016

5/18/16


  • warmup - 400m run or bike half mile

  • A. Alternating Reverse Lunge 3x5(per leg)

  • B. 2k row

  • rest 2 minutes

  • C. 1 mile run (4.5 laps)

5/17/16


  • warmup

  • 200 m run
  • 15 DL (empty bar)
  • 15 pocket power clean
  • 15 front squat
  • 15 good morning

  • A. Deadlift 3-3-3-3-3

  • B. AMRAP 15 - Teams of 2 or 3
  • **perform outside**

  • teammate 1: 10 Squat Clean (185/115)
  • teammate 2: max cal assault bike

  • *switch after clean set*
  • *record total calories*

  • C. bottom up KB OH walk


Sunday, May 15, 2016

5/16/16 - Isabel


  • Warmup - 400 m run + squat snatch tech work

  • A. Squat Snatch 1RM in 15 min

  • B. Isabel - 7 min cap
  • 30 snatches (135/95)

  • C.  3 rounds (1 minute after Isabel)

  • 400 M run
  • 15 toes to bar
  • 10 strict HSPU (RX is head to YOGA mat or hands on  45# plate)

Friday, May 13, 2016

5/14/16


  • 50 KB American Swings (53/35)
  • 30 Toes to bar / v-ups
  • 100 M run

  • 25 KB American Swings (53/35)
  • 15 Toes to bar / v-ups
  • 200 M run

  • 15 KB American Swings (53/35)
  • 10 Toes to bar / v-ups
  • 400 M run

  • 10 KB American Swings (53/35)
  • 5 Toes to bar / v-ups
  • 800 M run

Thursday, May 12, 2016

5/13/16


  • warmup - 400 M run, then 100 M run at 80-90%

  • A. Band Sprints 40m x3-5 per athlete

  • B. 3 rounds

  • 30 Wall Balls (20/14)
  • 30 Med Ball Situps
  • 500 M row

Wednesday, May 11, 2016

5/12/16


  • warmup - 400 M run then, hang power snatch tech work

  • A. Hang Power Snatch EMOM to 1RM

  • B. 

  • 5 Rope Climb / seated to standing / or 15 strict pullups
  • 25 Deadlift (185/115)
  • 50 Pushups
  • 50 men /40 women Bike Cals

Tuesday, May 10, 2016

5/11/16


  • warmup - team OH med ball lunges and burpee broad jumps

  • A. Shoulder Press 5-3-3-1-1

  • B. AMRAP 10, teams of 2

  • Alternating Stationary back Rack Lunges (115/75)

  • Row for Calories (switch partners every 20 cals)

  • accumulate lunges and calories for total team score

  • rest 3 minutes

  • C. 3 rounds each, teams of 2 alternating 1 full round

  • 10 v-ups
  • 24 hollow rocks
  • 20 supermans
  • 20 heel taps (10 per side) https://www.youtube.com/watch?v=jfXcyLTuKP4

  • 6 man makers without thruster (just double DB floor to overhead) (35/20) 
  • https://www.youtube.com/watch?v=PhmMNgjkxMY

Sunday, May 8, 2016

5/10/16


  • warmup - 3 rounds

  • 2 wall walks
  • 6 hollow rocks
  • 20 double unders / dubs practice

  • A. Floor Press 5-3-3-1-1

  • B. 30-20-10 

  • Clean and Jerk (95/65)
  • Pullups
  • **50 Double Unders after each set**

  • C. EMOM 10 minutes - partner 6 per partner

  • hanging around the world

5/9/16 - Nancy


  • warmup - 2 rounds

  • 10 thoracic rotations
  • 10 back strokes
  • 10 PVC OHS
  • 100 M run

  • A. Front Squat 5-5-5-5-5

  • B. Nancy - 3 rounds (22min cap, scale as needed)

  • 400 M run
  • 15 OHS (95/65)

Friday, May 6, 2016

5/7/16


  • coaches warmup

  • AMRAP 20 min 

  • 15 Front Squat (115/75)
  • 15 Plate getup situps (45/35)
  • 20 Stationary Alt. Plate OH lunges (45/35)
  • 400 M run with wall hurdle

Thursday, May 5, 2016

5/6/16


  • A. Single Arm DB Row 5x5

  • B. 6 rounds

  • 12 KB Russian Swings (70/53)
  • 10 HSPU / BC pushups
  • 8 Box Jumps (30"/24")


Wednesday, May 4, 2016

5/5/16


  • warmup - 2 rounds 

  • 5 pushups
  • 5 good mornings
  • 15 double unders

  • A. Romanian Deadlift 5-5-5-5-5

  • B. 

  • 7 power cleans (225/135)
  • 7 Muscle ups
  • 17 burpees
  • 1000 M Row
  • 17 burpees
  • 7 Muscle ups
  • 7 power cleans (225/135)

  • C. 

  • 3 minute hollow rock hold, perform 30 UB dubs every time you break

5/4/16


  • A. 3 position power clean. 5 sets of 1 (3 position complex = 1) at 70% of max

  • B. 7 min amrap

  • 3 Hang power snatch (135/95)
  • 7 OHS
  • 10 t2b

  •  Rest 3, repeat 7 min amrap

  • C. Amrap repeat

Monday, May 2, 2016

5/2/16


  • warmup

  • 200 M run
  • 10 squat jumps
  • 500 M row

  • A. Back Squat 5-3-3-1-1

  • B. 4 rounds

  • 7 Deadlift (315/225)
  • 12 strict C2B pullups
  • 400 M run

  • C. double KB OH hold for 30 sec EMOM 5 minutes