Romanian Deadlift 3 x 3
Dumbbell Bent Over Row 3 x 10
Wod
Kettlebell Thruster
5-4-3-2-1
Rope Climb
Or
Ring Dip
Thursday, May 30, 2019
Wednesday, May 29, 2019
Tuesday, May 28, 2019
Wednesday 5/29
WOD
Amrap 20
50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 lbs 40 Toes-to-bars 30 Chest-to-bar Pull-ups 30 Bar Facing Burpees 20 Power Cleans, 145/100 lbs 20 Push Jerks, 145/100 lbs 10 Power Snatches, 145/100 lbs 10 Muscle-ups
These are all movements we have plenty of experience with and scaling options will be no different. We will have options and we will choose what the best route will be for you to go
Amrap 20
50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 lbs 40 Toes-to-bars 30 Chest-to-bar Pull-ups 30 Bar Facing Burpees 20 Power Cleans, 145/100 lbs 20 Push Jerks, 145/100 lbs 10 Power Snatches, 145/100 lbs 10 Muscle-ups
These are all movements we have plenty of experience with and scaling options will be no different. We will have options and we will choose what the best route will be for you to go
.
Monday, May 27, 2019
Tuesday 5/28
Wod
5 rounds1 min max cal on any machine
3 min rest
Core Cash Out
3 rounds
12 weighted hip Ext
15 evil wheels
Sunday, May 26, 2019
Monday 5/27
Doors open at 8:00
Murph starts at 9:00
Scaling options available, no reason not to show up if you want to come honor our Heroes!!
Thursday, May 23, 2019
Wednesday, May 22, 2019
Thursday 5/23
Wod - Partner
Amrap 17
400m run - together
100 air squats
100 abmat sit ups
The squats and sit ups can be broken up or split up however the team deaires.
Tuesday, May 21, 2019
Monday, May 20, 2019
Monday 5/20
Strength
Back Squat 3 x 3
Wod
Amrap 10
5 bar muscle up / burpee pull up
8 squat clean 155/105
Thursday, May 16, 2019
Friday 5/17
Wod
5K Run Time Trial
or
5K Row Time Trial
Today you have the option to do a 5k run or a 5k row FOR TIME. The intent of this workout is not to just mark completion but to push yourself and give your best effort. There is a difference between signing up for and participating in the local 5k and then actually going to try to do the best you can. A lot of you have run a 5k before, but have you actually run a 5k as fast as you possibly can?
Tomorrow we want you to give you best effort. Don't feel obligated to run and don't feel obligated to row. Pick the one that you want to do and go crush it!!
5K Run Time Trial
or
5K Row Time Trial
Today you have the option to do a 5k run or a 5k row FOR TIME. The intent of this workout is not to just mark completion but to push yourself and give your best effort. There is a difference between signing up for and participating in the local 5k and then actually going to try to do the best you can. A lot of you have run a 5k before, but have you actually run a 5k as fast as you possibly can?
Tomorrow we want you to give you best effort. Don't feel obligated to run and don't feel obligated to row. Pick the one that you want to do and go crush it!!
Wednesday, May 15, 2019
Thursday 5/16
“Bring a Friend Day”
Partner WOD - Split reps as desired
Amrap 5
40 power clean 115/75
40 power clean 135/95
Max reps power clean 155/105
Rest 3 min
Amrap 5
40 bench press 115/65
40 bench press 135/75
Max reps bench press 155/85
Rest 3 min
Amrap 5
Max rep synco bar facing burpee
Tuesday, May 14, 2019
Wednesday 5/15
Every minute on the minute for 30 min
1) muscle up / Barmu / Evil Wheels (pick reps)
2) strict handstand push up (pick reps)
3) machine calories (pick reps)
4) thruster x 10 (pick load)
5) rest
You have a lot of options today. Pick the option that you would like to work on and pick a rep number that you would like to get each round. The thruster is the only movement where there will be a prescribed number of reps and you will be allowed to pick the weight.
1) muscle up / Barmu / Evil Wheels (pick reps)
2) strict handstand push up (pick reps)
3) machine calories (pick reps)
4) thruster x 10 (pick load)
5) rest
You have a lot of options today. Pick the option that you would like to work on and pick a rep number that you would like to get each round. The thruster is the only movement where there will be a prescribed number of reps and you will be allowed to pick the weight.
Monday, May 13, 2019
Thursday, May 9, 2019
Friday 5/10
Strength
Clean grip deadlift
3 x 5
Wod
Amrap 12
10 hang power clean 115/75
10 chest to bar pull up
10 push jerk 115/75
10 bar facing burpee
Wednesday, May 8, 2019
Tuesday, May 7, 2019
Wednesday 5/8
Wod
3 rounds each for time
500/450m row
25 goblet squat
40’ overhead kettlebell walking lunge right arm
40’ overhead kettlebell walking lunge left arm
Rest 5 min
Monday, May 6, 2019
Sunday, May 5, 2019
Thursday, May 2, 2019
Friday 5/3
WOD
4 rounds for total reps
1 min: Toe to Bar
1 min: Ring Dips
1 min: Pistols
1 min: Rest
Great gymnastics skills day.. Use this as an opportunity to get better!!
Movement subs
1) toe to bar - hanging knee raise
2) ring dip - push up
3) pistol - to a box, band, rig assisted, or split squats
4 rounds for total reps
1 min: Toe to Bar
1 min: Ring Dips
1 min: Pistols
1 min: Rest
Great gymnastics skills day.. Use this as an opportunity to get better!!
Movement subs
1) toe to bar - hanging knee raise
2) ring dip - push up
3) pistol - to a box, band, rig assisted, or split squats
Wednesday, May 1, 2019
Thursday 5/2
Wod - Partner
For Time
400m run (together)
150 burpee
150 cal row
150 kettlebell swings 53/35
400m run (together)
Run together and split the rest of the reps as desired
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