Monday, May 22nd, 2017

Always a Marine. Respect.

 

A) Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

 

B) Strength/Skill

Every 2 Min for 10 Min
Build to a 3 Rep Max Back Squat

5 Min EMOM
3 Behind the Neck Push Press

 

C) WOD

Every 2 minutes for 20 minutes:

5/3 Ring Dips
5 Power Cleans 135/85 lbs
7 Burpees

RX+
3 Muscle Ups
5 Power Cleans 185/125
7 Burpees
* Record your times for each round

Saturday, May 20th, 2017

Praying for a Team Wod?!

 

A) Warm Up

500m Row
10 Good Mornings
:30 Samson
20 Pass Throughs

 

B) Strength/Skill

Warm Up Movements

 

C) WOD

20 min Amrap Teams of 3

20 Deadlifts 225/155
40 Pushups
60 Abmat Situps
80 Air Squats

1 person working
1 person resting
1 person holding a Kb

10 burpee penalty per person if kb is dropped

Thursday, May 18th, 2017

 

A) Warm Up

500m Row
10 Good Mornings
:30 Samson

 

B) Strength/Skill

Every 2 Min for 10 Min
3 Pause Back Squats @ 70% of Monday’s Max

Then

Work on Toes to Bar

C) WOD

5 Min Amrap:

5 Hang Squat Clean 115/75
8 Toes to Bar

Rest 5:00

For Time:

20 Hang Squat Cleans 115/75
30 Toes to Bar

Wednesday, May 17th, 2017

Don’t forget Yoga starts tonight at 5:30pm!!

 

Warm Up

200m Run
10 Air Squats
20 Pass Throughs
:30 Samson

 

A) Strength/Skill

2 Rds to Warm up for Running and Rowing

10m Bear Crawl
10m Inch Worm
10m High Knees
10m Butt Kickers

 

B) WOD

4 Rounds

3:00 Sprint 400m
3:00 Row Calories
3:00 Rest

– Only 1 400m run per round
– Score time from each interval separately

If you can’t finish 400m Run in under 3 mins then scale to 200m

Monday, May 15th, 2017

Work! Work! Work!

 

Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

A) Strength/Skill

5 X 3 Back Squat
You have 5 sets to find a 3 Rep Max Back Squat

Then

5 Sets of  2 Push Press @ 65%

 

B) WOD

12 Min Amrap:

3 Pull-ups
3 Curtis-p’s
6 Pull-ups
3 Curtis-p’s
9 Pull-ups
3 Curtis-p’s
12 Pull-ups
6 Curtis-p’s
15 Pull-ups
6 Curtis-p’s
18 Pull-ups
6 Curtis-p’s
21 Pull-ups
9 Curtis-p’s

Etc., adding 3 reps to the pull-ups
each round, and 3 reps to the Curtis-p’s every 3
rounds.

Men Curtis-p 95
Women Curtis-p 65

1 Curtis P = power clean + right lunge + left lunge + shoulder to overhead

Saturday, May 13th, 2017

Go Lori!

 

Warm Up

500m Row
10 Good Mornings
:30 Samson
20 Pass Throughs

 

A) Strength/Skill

Warm Up Movements

 

B) WOD

Teams of 4-5:

5:00 at each station:

Prowler Push 135/90
Rope Climbs
Row for Meters
Tire Flip
Farmer Carry 45/35 for Distance

*For the Farmer Carry, do 100m at a time
*Rotate until each team member does each station