Wods for 5/29/17-6/3/17

5/29

WOD

“MURPH”
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run

 

5/30

Strength Skill

90sec Plank
21 G2OH (75/55/35)
60sec Plank
15 G2OH
30sec Plank
9 G2OH

WOD

EMOM 16:
Even: 10 DB Power Snatches (5 Each Arm) (35/25)
Odd: 16 DB Front Rack Walking Lunges

 

5/31

Strength Skill

For Load: 20min Time Cap

Klokov Complex:
Clean Pull + Clean + Paused Front
Squat + Push Press + Paused Jerk

WOD

AMRAP 12
-1 Rope climb
-5 Thrusters (155/115/85)
-100m run w/ slam ball (35/25)

 

6/1

Strength Skill

n/a

WOD

“FILTHY FIFTY”
For Time:
-50 Box Jumps (24/20 in)
-50 Jumping Pull-Ups
-50 Kettlebell Swings (1/.75 pood)
-50 Walking Lunges
-50 Knees-to-Elbows
-50 Push Press (45/35 lbs)
-50 Back Extensions
-50 Wall Balls (20/14 lbs)
-50 Burpees
-50 Double-Unders

 

6/2

Strength Skill

Back Squat
5, 5, 3, 3, 2 AHAP

WOD

21-15-9
-Hang Power Clean (95/65/45)
-GHD sit ups
-Ring Rows

 

6/3

Strength Skill

Overhead Squats
warm up to 5x 1 AHAP

WOD

EMOM 20
1 Power clean @155/115
1 Front squat
1 Push jerk
1 Front squat
1 Split jerk

WODs for 5/22/17-5/27/17

5/22

Warm-up

-row 400m
-10 yard walking quad
-10 yard side lunges
-10yard heel scoops
-10 scap pull ups
-5 push up w/ plus into down dog stretch
-30s each calf stretch
-10 quarter squats
-30s each shoulder external rotation stretch pvc

Strength/Skill

Snatch Balance
2×5 w/ empty bar

EMOM 10
1 Power Snatch + 1 Hang Power
Snatch + 1 OHS + 1 Snatch Balance
@ 80% 1RM Snatch

WOD

“Elizabeth”
21-15-9 Reps For Time
Squat Cleans (135/95 lbs)
Ring Dips

 

5/23

Warm-up

10 min Double Under Practice

Strength/Skill

Front Squat
5, 5, 3, 3, 2

WOD

3 Part WOD For Time:
4 RFT
12 T2B
24 abmat situps
THEN
4 RFT
12 Front rack lunges (45/35)
16 Burpees
THEN
100 DU

 

5/24

Warm-up

-10 scap pull ups
-10 push up plus
-10 multi position squat
-2x10s hollow hold
-30s each lunge stretch
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-10 yard inch worm to down dog
-30s each chest stretch
-30s each lat stretch
-7 ring rows

Strength/Skill

Murph Prep 12

10 Min of Doubled Cindy

10 Pull-Ups
20 Push-Ups
30 Air Squats

WOD

AMRAP in 10 Minutes:
1 Deadlift (115/75/55)
1 Hang Power Clean
1 Front Squat
1 Push Press

*When the bar rests on the ground complete 5 burpees. Score is total FULL rounds of the complex.
*Begin back at the Deadlift after the bar has been dropped.

 

5/25

Warm-up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

PVC Bouncy Bar Strict Press 3×12 @AHAP

WOD

5 RFT (20 min time cap)
10 HSPU
5 bar MU (5 C2B pull ups / 5 box dips)
10 DL (155/135/95)
5 ring MU (5 ring row / 5 ring dip)
10 Front Rack DB squats (50/35/25)

 

5/26

Warm-up

-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Flat DB Bench Press
3×8 AHAP
–superset–
DB RDL
3×12

WOD

15 min AMRAP
15 slam balls (50/35/25)
5 snatches (95/65/45)
200m run
15 wall balls (20/14/12)
5 snatches (95/65/45)
200m run

 

5/27

WOD

“CPL SI MILLER”
3 Rounds For Reps in 20 minutes
In 6 minutes:
800 meter Run Buy-In
Then, AMRAP:
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest
Buy-In for each AMRAP is an 800 meter Run. The clock starts with the first run and the AMRAP is performed in the remaining time each round. Score is total reps completed in the three AMRAPs.

WODs for 5/15/17-5/20/17

5/15

Warm-Up

-2x15s hollow body hold
-10 pike push ups w/ down dog stretches
-10 yard walking quad
-10 quarter squats
-10 yard marching butt kick
-10 yard high kick
-10 yard heel scoops
-10 yard Samson
-30s lat stretch
-10 pass thru pvc
-10 push press pvc

Strength/Skill

n/a

WOD

For time:
30 Ground to Overhead (95/65/45)
40 Box jumps (24/20/18)
30 Lateral burpee over bars
400 m Run
30 Front squats
40 HRPU
30 Bent over rows
40 K2E
30 Deadlifts
400 m Row

 

5/16

Warm-Up

-15s each palloff hold
-10 yard Samson stretch
-10 push up w/ plus
-2x 30s thoracic ext
-5 pull ups
-30s each lat stretch
-10 each quad “y”
-30s each pigeon
-5 steps each burgner

Strength/Skill

Core Work
3 Rds:
-30 Ringed Knee Tucks
-30 Side Plank Hip-ups/Side
-30sec Front Plank

WOD

Every 3 min for 30 min
Complex:
-1 Hang Power Snatch
-2 OHS
-1 Hang Squat Snatch
-2 OHS
-1 Squat Snatch

 

5/17

Warm-Up

-2 rounds Cindy
-10 yard heel scoops
-10 yard side lunges
-5 yard inch worm to down dog
-5 yard heel raise walks
-30s each lat stretch
-30s each cross body shoulder stretch
-10 each leg swings (forward, side)

Strength/Skill

1 mile run

WOD

“Fran”
21-15-9
-Thruster (95/65)
-Pull ups

 

5/18

Warm-Up

-10 scapular pull ups
-10 push up plus
-10 multi position squat
-2x10s hollow hold
-30s each lunge stretch
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-10 yard inch worm to down dog
-30s each chest stretch
-30s each lat stretch
-7 ring rows

Strength/Skill

Strict Pull-ups
-5×5 (L-sit if possible)

WOD

Murph Prep 11:
Bring Sally Up
Back squats (135/95/65)
at failure, run 400m
after song when all athletes return to gym, 50 unison pushups followed by 50 pushups.

 

5/19

Warm-Up

-10 each single leg g/h bridge
-30s h/s bridge hold w/ elevated feet
-2x30s h/s windmill stretch –
-2x15s hollow body hold
-30s each pigeon stretch
-30s each seated butt stretch
-5 push up to plus to down dog stretches
-10 each half kneel kb press(light kettlebell)
-10 yard toe walks

Strength/Skill

EMOM 10
1 Power Clean + 1 Hang
Power Clean + 1 Jerk
@ 80% 1RM Clean + Jerk

WOD

21-15-9
Buy in: 100 Air squats
-DU
-KBS (55/35/20)
-Deadlift (185/155/135)
Cash out: 100 Abmat sit ups

 

5/20

WOD

Death by Burpees/ Wall balls
1st min
3 Burpees/3 Wall balls (20/14/12)
add 1 rep of each every min till failure

 

 

WODs for 5/8/17-5/13/17

5/8

Warm-Up

-10 push up w/ plus
-10 yard inchworm w/ downdog
-10 yard butt kick march
-10 yard high kick
-10 yard inverted h/s
-10 heel raise to toe raise
-7 each small plate shoulder external rotation
-10 PVC Pass throughs
-5+5 single arm kb strict press + push press moderate weight (35/20)
-10 jerk dip to jump

Strength/Skill

400m Run
40 T2B
200m Run
20 T2B
100m Run
10 T2B

WOD

15 Push Press (155/105/75)
5 rope climbs
*mod 1: 3 climbs
*mod 2: 10 rope lock-offs
12 PP
4 rope climbs
*mod 1: 3 climbs
*mod 2: 8 rope lock-offs
9 PP
3 rope climbs
*mod 1: 2 climbs
*mod 2: 6 rope lock-offs
6 PP
2 rope climbs
*mod 1: 2 climbs
*mod 2: 4 rope lock-offs
3 PP
1 rope climbs
*mod 1: 1 climbs
*mod 2: 2 rope lock-offs

 

5/9

Warm-Up

-run 200 –
10g/ h bridges w/ feet elevated (bench)
-10 quad “y”
-2x30s seated thoracic ext
-10 multi position squat
-2×15 hollow body hold
-30s each pigeon
-30s frog stretch
-5 tempo air squats (4s down, 4 pause bottom, up fast, no break)

Strength/Skill

Snatch Grip High Pull
1×6 @ 60%

Power Snatch
1×6 @ 60%

Snatch
1×6 @ 65%
1×6 @ 75%
1×6 @80%

WOD

“Jackie”
For Time
1000 meter row
50 Thruster 45 lbs (m/w # is the same)
30 Pull-ups

 

5/10

Warm-Up

-2x10s hollow hang hold
-10 yard toe walks
-2x15s hamstring bridge hold w/ feet elevated
-10 yard inv hamstring
-10 yard walking quad
-10 yard butt kick march
-10 hand release push up
-30s each cross arm body shoulder stretch
-30s clasped hands stretch behind back

Strength/Skill

Deadlift
5×2 AHAP

WOD

In teams of 3
teams rotate every 3 min for 4 rounds

* 5 giant tire flips (if not possible then individuals complete 12x flip tire of choice)
* 200m sled pull (135/90/70)
* unison burpees as many as possible
team score is number of burpees completed

 

5/11

Warm-Up

-row 400m
-10 yard walking quad
-10 yard side lunges
-10yard heel scoops
-10 scap pull ups
-5 push up w/ plus into down dog stretch
-30s each calf stretch
-10 quarter squats
-30s each shoulder external rotation stretch pvc

WOD

Murph Prep 10
For Time

800m run

3 rounds
10 ring rows
20 deficit push ups (45# plate)
30 front squats (45/35)

400m run

3 rounds
20 pull ups
40 push ups
60 squats

800m run

 

5/12

Warm-Up

-10 pass thru pvc
-10 strict press pvc
-10 push press pvc
-5 front rack snatch balance –
5 each single arm kb press in half kneel
-10 yard side lunges
-2x10s heel raise hold
-10 heel raise to toe raise
-10 yard inverted h/ s

Strength/Skill

Strict Press
-4×8 @ 60%

*superset Strict Pull-ups til failure

WOD

21-15-9
-DU
-KB swings (55/35/20)
-DL (185/155/135)

 

5/13

Strength/Skill

Muscle Up practice

WOD

Squat Clean
-1×10
-2×8
-2×6
Clean & Jerk
-2×4
-2×2
-1 RM

WODs for 5/1/17-5/6/17

5/1

Warm-Up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

Back Squat
4×10 @65%

WOD

2 times through for time (25 min cap)
1 Round of “Nancy”
400 m Run
15 Overhead squat (95/65)
1 Round of “Kelly”
400 m Run
30 Box jumps (24/20)
30 Wall ball shots, (20/14)

 

5/2

Warm-Up

-10 multiposition squat
-10 yard Samson
-10g/ h bridges
-30s each seated butt stretch
-5 yard inchworm w/ pike push up and down dog
-10 push up with plus
-5 yard toe walks
-10 yard heel scoops
-30s each calf stretch

Strength/Skill

For Time: Sexy 60 Abs
60 Abmat sit-ups
60 Mt. Climbers (L+R=1)
60 MB Russian Twists (20/14)
60 Flutter Kicks w/ MB
60 Knee Tucks
60s Plank

WOD

3 Part AMRAPs

AMRAP 5
-15 Ring dips
-5 Snatches (135/95/65)

**2 min rest

AMRAP 5
-15 Air squats
-5 Snatches (135/95/65)

**2 min rest

5 min AMRAP
-15 Ring rows
-5 Snatches (135/95/65)

+++++19 total minutes++++++

 

5/3

Warm-Up

2 rounds [-10 squats -5 pull ups -10 hip thrusts]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “t” “y” “I”
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Complex: Deadlift, RDL, Bent-over
Row, Power Clean, Front Squat,
Push Press, Back Squat

3×1 @1RM Snatch

WOD

21-15-9
GHD sit-up
KBS (55/35)
Deadlift (225/155/135)

 

5/4

Warm-Up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Strict HSPU
3×3

WOD

4 rounds, each round is 2.5 min. athletes work to complete all reps in the 2.5 min.
last 30 sec to return to rower, wait till 3, 6 or 9 min to begin again
For each failed round there is a 10 burpee penalty at the end of the WOD
300m Row
20 Strict Press (45/35)
10 Good mornings (45/35)

 

5/5

Warm-Up

2 rounds [-10 ring row squeezes -7 ring dips] -30s each wrist stretch -30s each lat stretch -10 mini squats -10 yard side lunges -10 yard Samson -10 yard walking quad -10 yard high knee pull -10pvc pass thru -10 steps each burgener

Strength/Skill

Rope Climb and Muscle Up
Technique Work and
Modifications

WOD

May AOTM: Garrett Kerns

For Time: It’s time to CHIPPER down and Squat Clean and Jerk WOD
1 mile run
90 DU
5 Squat Clean and Jerk (135/95/65)
80 Box Step Ups (24/20)
70 Abmat Sit Ups
5 Squat Clean and Jerk (135)
60 Push Ups
50 T2B
5 Squat Clean and Jerk (135)
40 Alternating Pistols
30 Deadlifts (135)
5 Clean and Jerk (135)
200 m Farmer carry (70/55)
10 Bar Muscle Ups
5 Clean and Jerk (135)
5 Rope Climbs
1RM Max C&J

**Weight belt must be worn from start to finish!

 

WODs for 4/24-4/29

4/24

Warm-up

-2 rounds [-10 squats -5 pull ups -10 hip thrusters]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “”t”” “”y”” “”I””
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Snatch Balance
2×5 w/ 3 second hold

Squat Snatch
3×3 @85%

WOD

4 RFT
12 OHS @ 75/55
12 T2B
12 Lateral Burpees over bar

 

4/25

Warm-up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-10 ring rows w/ squeezes
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

KB Turkish Get-up
4×2 Each hand

WOD

EMOM 20
10 min
odd- 10 front squat 50-55% of FS max + 5 mountain climbers L+R=1
even- 5 HSPU
10 min
odd- 5 push press (using same # as front squat) + 5 burpees
even- 30 sec plank hold with 10 shoulder taps

 

4/26

Warm-up

-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Bench Press Pyramid
10 @50%
8 @60%
6 @70%
4 @80%
3 @85%
2 @90%
8 @65%

WOD

“Fractured Fran”
5 Rounds for Time
9 Thrusters (95/65 lbs)
9 Pull-Ups

 

4/27

Warm-up

-row 400
-30s each calf stretch
-5 yard inchworm w/ down dog
-30s wrist stretch
-1 round strict Cindy
-30s foam roll lat
-30s foam roll calf

Strength/Skill

Peg Board & Tire Play

WOD

Murph Prep 8
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run

 

4/28

Warm-up

-10g/ h bridges
-5 each single leg bridges w/ feet elevated ( on bench)
-5 Nordic hamstring
-10 pass thru pvc
-10 each burgener
-2x10s hollow body hold
-10 yard heel scoops
-10 yard high knee skip

Strength/Skill

High Hang Clean Grip Jump Shrug
2×6 @95%

Low Hang Clean Grip High Pull
2×6 @65%

Squat Clean
3×6 @75%

WOD

15 Min AMRAP
500m row
21 KB swings (55/35/20)
15 box jumps (24/20)

 

4/29

“Swolemate Saturday”

WOD

Partner WOD
5 RFT
Partner A 10 Deadlifts touch and go (165/115/75)
Partner B 15 Slam Balls AHAP
switch
Partner A 2x 1 clean+2 Front squats + 1 jerk
Partner B 30 ab mat situps
switch
Partner A 15 back squats (from rack)
Partner B 15 unbroken wall balls (16/12) (if you beark, you do 25 reps)
switch

WODs for 4/17-4/22

4/17

Warm-Up

-row 300m
-10 ring rows
-10 push up with plus
-30s each chest stretch
-30s each banded lat stretch
-30s each band cross arm body shoulder distraction
-10 rocks posterolateral hip band distraction
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Complex For Load: 20 min Cap

Deadlift, Power Clean, Squat Clean, Push Press, Jerk

WOD

Murph Prep 7
Pull ups, Push Ups, Squats:
2,4,6 in 2 min, rest remainder
3,6,9 in 2 min, rest remainder
4,8,12 in 2 min, rest remainder
5,10,15 in 2 min, rest remainder
6,12,18 in 2 min, rest remainder
7,14, 21 in 2 min, rest remainder
8,16,24 in 2 min, rest remainder
*Continue until failure to complete in 2 min.
**ALL athletes must work for 10+ minutes, if failed, go back to start and continue till 10+ min is achieved.

 

4/18

Warm-Up

-10 multiposition squat
-10 yard Samson
-10g/ h bridges
-30s each seated butt stretch
-5 yard inchworm w/ pike push up and down dog
-5 yard toe walks
-10 yard heel scoops
-30s each calf stretch

Strength/Skill

3 Rounds
8 V ups in 30 sec.
15 Tuck crunches in 30 sec.
Hollow hold for 30 sec.
Superman hold for 30 sec.
1 min Plank hold on elbows

WOD

For Time:
800 m run
10 Wall balls (20/16/14)
10 T2B
10 Dumbbell snatch (55/35/20)
400 m run
12 Wall balls
12 T2B
12 Dumbbell snatch
200 m run
14 Wall balls
14 T2B
14 Dumbbell snatch
800 m run

 

4/19

Warm-Up

2 rounds [-10 squats -5 pull ups -10 hip thrusters]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “t” “y” “I”
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Competition Prep
7 min to achieve a 1 RM Complex
Power Snatch, Hang Squat Snatch, Overhead Squat

WOD

AMRAP 12
10 Deadlifts (265/185/135)
10 in place Reverse lunges w/dumbbells in front rack (55/35/<35)
10 Dumbbell Push Press (55/35/<35)

4/20

Warm-Up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/ stretches
-10 ring rows w/ squeezes
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

EMOM 10
-100m Sprints

WOD

5 RFT
4 Clean and jerks men’s # (225/165/75) women’s # (155/105/75)
6 Bar muscle ups
– mod 1= mod or band if needed
– mod 2= 6 C2B pull ups (jumping allowed) + 6 box dips
40′ Handstand walk
– mod 1= 5 walking attempts
– mod 2= 40′ bear crawl

 

4/21

Warm-Up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Complex:

Strict Press, Push Press, Jerk

2×2, 2×1

WOD

Tabata:
KBS 8x 20:10
1 min rest
Sit ups 8x 20:10
1 min rest
Slam ball squat 8×20:10
1 min rest
DU 8x 20:10

 

4/22

Strength/Skill

20min to work on any lift

WOD

HERO WOD: “Sisson”
AMRAP 20
1 Rope Climb
5 Burpees
200 m Run
If you have a weight vest (20 lb) or body armor, wear it.

WODs for 4/10-4/15

4/10

Warm-up

-10 squats -10 yard butt kick pull -10 multi position squats -2x15s plank hold -30s frog stretch -30s each thoracic rotation in runner lunge -10 push up w/plus -30s each child pose stretch (middle and both sides)  -10 yard side lunges -5 yard heel walks -5 yard toe walks -10 hip hinge hops

Strength/Skill

Power Clean + Push Jerk
1×10 (75/55/35)

Squat Clean + Jerk
5, 3, 3, 2, 2

WOD

20 min EMOM
20 DU,
1 Squat Clean thruster from floor @ 80% of max

 

4/11

Warm-up

-row 300 -10 yard heel raise -10 yard butt kick walk -10 yard high knee march -10 yard inverted hamstring -30s each pigeon stretch -10 yard inch worm with pike push up and stretches -30s each cross arm body shoulder distraction -10 ring rows -30s each lat stretch

Strength/Skill

For Time:
800m Run
-2 min rest
400m Run
-1 min rest
200m Run
-30 sec rest
100m Run

WOD

“Mary”
AMRAP 20
5 HSPU
10 Alternating pistols
15 Pull ups

 

4/12

Warm-up

-10g/ h bridges -7 each single leg g/ h bridges -30s each butt stretch seated (the one where you hug your leg) -10 hip hinge hops -10 squats -10 yard walking quad -30s each calf stretch -10 jerk dip hop to squat land

Strength/Skill

Snatch Grip Deadlift
2×5 @ 150% 1RM Snatch

Power Snatch
2×5 @ 60%

Snatch
2×5 @ 75%

WOD

“The Quick and the Dead”
For Time
3-9-15-21-15-9-3
Deadlifts (205/145)
Box Jumps (24/20)

 

4/13

Warm-up

-2x15s plank hold -10 squats -30s pigeon stretch -10 yard walking quad -10 yard high knee pull -10 push up w/ plus -5 yard inchworm with stretches -10 yard side lunges -10 yard inverted hamstring -10 yard Samson -10 pass thru pvc -10 quad “y” -5 steps each burgener warm up

Strength/Skill

2x Tabata
Right side hip-ups
Left side hip-ups
Superman Hold
L-hold on parallette

WOD

For Time
5 MU
15 T2B
15 Push press (95/65/45)
200 m Row
25 Power cleans
200 m ball run (med or slam) (20/15/12)
15 yard Handstand walk
15 Ring dips with feet elevated on front (scaled= standard ring dips)
5 Squat Snatch (scaled snatch to OHS)

 

4/14

Warm-up

-row 300 -30s each foam roll lat  -30s each foam roll quad (whole thing) -30s each FR calf -10 yard walking quad -10 yard high knee -10 yard Samson -10 push up -30s each chest stretch -10 ring rows -30s each lat stretch -10 multi position squats

Strength/Skill

Push Press

5, 3, 2, 2 AHAP

WOD

25 min AMRAP
5 Front squats @ 90%
45 sit ups
35 Russian twists
25 hollow rocks
15 V ups
100 m suitcase carry
5 burpees

 

4/15

“Submission Saturday”

WOD

Murph Prep 6. long run at park

WODs for 4/3-4/8

4/3

Strength/Skill

3 Rounds not for time

5 Wall Walks
3 Push Press @80%
1 Handstand walk around box

WOD

“21-15-9 COMPLEX”
For Time
8 Deadlifts (155/105/75)
7 Cleans (power or squat)
6 Snatches (power or squat)
8 Pull Ups (ring rows)
7 C2B (jumping pull ups)
6 Bar MU (ring dips)
6 Deadlifts
5 Cleans
4 Snatches
6 Pull Ups
5 C2B
4 Bar MU
4 Deadlifts
3 Cleans
2 Snatches
4 Pull Ups
3 C2B
2 Bar MU

 

4/4

Strength/Skill

Back Squat
4×10 @60%
-superset-
Russian KB Swing
4×10 (70/55/35)

WOD

AMRAP 12
300 m Row
30 Wall balls (20/14/12)

 

4/5

Strength/Skill

15 EMOM
Minute 1-5: 3 Power snatches @70%
Minute 6-10: 2 Power snatches @80%
Minute 11-15: 1 Power snatch @90%

WOD

AMRAP 15 (bonus 20!)
10-8-6-4-2 Reps of
Front Squats (135/95/65)
Lateral Over-the-Bar Burpees
T2B

**If completed in under 15 minutes, repeat with 165/115/65 until time reaches 20 minutes.

 

4/6

Strength/Skill

Ring MU Progression & Modifications

WOD

50 m Overhead plate walk (45/25/15)
30 Abmat sit ups
20 DU (60 SU)
10 Box jumps (24/20/18)
50 m Overhead plate walk
40 Abmat sit ups
30 DU
20 Box jumps
50 m Overhead plate walk
50 Abmat sit ups
40 DU
30 Box jumps

 

4/7

Strength/Skill

EMOM 9
min 1, 4, 7: 10 Slam-ball get-ups (50/35/25)
min 2, 5, 8: 20 Squats w/ slam ball
min 3, 6, 9: 30 sec Plank w/ toes on slam ball

WOD

Murph Prep 5
5 RFT
100 m run
10 Ring rows
10 Push ups with 2 hands on a slam ball
10 Med ball cleans (20/16/14)

 

4/8

WOD

“Dan”
4 Rounds for Load and Time
21 Overhead Squats
400 m Run
Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec).

WODs for 3/27-4/1

3/27

Warm-up

-10 ring rows -10 push up w/ plus -10 each d2 shoulder flexion w/ light plate (disco) -10 d1 shoulder extension pattern w/ light plate (back handing child) -10 each quad “y” -30s each lat stretch -10 yard butt kick march -10 yard high knee march -10 yard side lunges -10 yard walking quad -10 yard walking high knee stretch -30s each calf stretch -10 mini squat to jump to squat land

Strength/Skill

EMOM 10
10 Power Cleans @185/135/95
10 DB Thrusters @50/35/25

WOD

“Megan” 21-15-9
Burpees
KBS (55/45) (35/20)
DU

 

3/28

Warm-up

-10 yard inchworm with pike push up and downdog -10 push up plus -10 scapular pull ups -30s each cross arm body shoulder stretch -2x30s thoracic extension foam roll -30s each lat foam roll -2x15s plank hold -10 yard heel scoops -10 yard walking quad -10 yard high knee stretch

Strength/Skill

HSPU Progression

WOD

Murph Prep 4
400 m Run
100 Air Squats
80 Push ups
60 Pull ups
400 m Run

 

3/29

Warm-up

-2 rounds: 15 s each: plank hold, side plank hold -10 single leg g/h bridge -10 kneeling hip hinge -30s each pigeon -30s frog stretch -30s wrist stretch -10 yard inverted hamstring -10 ring row squeezes -30s skin mod cat stretch

WOD

AOTM: Joe Ciampa – “A Hurtin’ 4 Certain”
12 MIN
Odd: 3 Squat Cleans @ 85-90%
Even: 1 rope Climbs

4 MIN REST

12 MIN
Odd: 3 DL @ 85-90%
Even: 3 Bar MU

 

3/30

Warm-up

-2 rounds Cindy -10 each quad “y” “I” “t” -30s each foam roll lat -30s foam roll thoracic extension -30s each chest stretch -30s each lat stretch -10 each 90/90 shoulder external rotation w/light metal plate -10 hip thrusters on bench -10 yard side lunges -10 yard walking quad

Strength/Skill

Bench Press
10 @50%
8 @60%
6 @70%
4 @80%
3 @85%
2 @90%
6 @70%

WOD

For Time:

5 Squat Snatch @ 85-90 %
250 m row
5 Squat snatch @ 85-90 %
500 m row
15 Hang power snatch @ 50%
500 m row
15 Hang power snatch @ 50%
250 m row

 

3/31

Warm-up

-2x15s hollow body hold -10 yard Samson stretch -10 multi position squat -10 yard butt kick pull -10 yard high knee pull -10 pike push up -30s clasp hands behind back stretch -10pvc strict press -10 each step burgener

Strength/Skill

Superset:

KB “Z” Press 3×6 @55/35/25
KB Clean 3×6 @55/35/25

WOD

4 RFT
15 yd Farmers carry w/KB (70/55/35)
10 Ring dips
15 yd Farmers carry
10 Slam ball (50/40/35)
100m sled pull ((135/95) scaled= run)

 

4/1

 

WOD

“Batman and Robin” (AMRAP – Reps)
In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.