Category: Uncategorized

Murph For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Warm-up: Coach’s Choice

Strength/Skill: Snatch (5 x 5 )

Use 60% for all sets and work barbell cycling. Lift on a 2-minute clock.

WOD: For Time (No Cap)
100 Double Unders
25 Snatch (60%)
100 Double Unders
25 Snatch (60%)
100 Double Unders

Stimulus/Focus: This WOD will be cardiovascularly taxing. Try to do small sets of work and take quick breaks. Keep your heart rate from spiking to high.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Handstand Walk

WOD: 30 Minute AMRAP
10 Burpees
20 Ab Mat Sit Ups
10 Handstand Push Ups

Stimulus/Focus: This workout will be taxing on the shoulders and lungs. The long time domain will be challenging. Find a steady pace and just keep moving. Aim for 10 rounds.

Cool Down: Tabata Side Plank Holds

Warm-up: Coach’s Choice

WOD: Four Couplets
*Five minute cap on each. No time to rest in between.

21-15-9
Floor Press (95/65)(65/45)
Kettlebell Swing (1.5/1)(1/25)

21-15-9
Floor Press (95/65)(65/45)
Kettlebell Clean (1.5/1)(1/25)

21-15-9
Floor Press (95/65)(65/45)
Goblet Squat (1.5/1)(1/25)

21-15-9
Floor Press (95/65)(65/45)
Kettlebell Snatch (1.5/1)(1/25)

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (4 x 8)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
25 Deadlifts (135/95)(95/65)
15 Wall Balls (20/14)(14/10)

Stimulus/Focus: Leg crusher! Aim to take only one break on deadlifts and go unbroken on wall balls.

Cool Down: Tabata Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (20 Minute Cap)
1-2-3-4-5-6-7-8-9-10
Box Jumps (24/20)
10-9-8-7-6-5-4-3-2-1
Push Press (95/65)(65/45)

RX+: (30/24)(135/95)
Masters RX+: (30/24)(95/65)

Stimulus/Focus: A total body workout! This should be done unbroken. Take short rests in between movements.

Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
10 Dumbbell Power Cleans (50/35)(35/20)
10 Pull Ups

Stimulus/Focus: Double pulls! This will tax the forearms and grip. Aim to go unbroken. Strive for 8-10 rounds.

Cool Down: Tabata Overhead Dumbbell Hold

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: For Time (15 Minutes)
21-18-15-12-9-6-3
Kettlebell Swing (1.5/1)(1/25#)
Ring Dips

RX+: (2/1.5)(1.5/1) and one ring muscle up after each round for a total of 7.

Stimulus/Focus: This workout has a push and a pull. It combines bodyweight gymnastics movements with a little weightlifting. Try to do bigger sets of work, but do not push your body to failure.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch hands at turn around point)
100 Meter Sprint

Warm-up: Coach’s Choice

WOD: Nancy

5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#

Stimulus/Focus: Push hard. This is a benchmark WOD. Big surprise. Lisa is on vacation! I promise you don’t have a whole week of them. 🙂 Masters/Teens use 65/45.

Cool Down: ROMWOD