Thursday, June 1st, 2017

Elbows up!!

 

A) Warm Up

500m Row
10 Good Mornings
:30 Samson

 

B) Strength/Skill

Every 2 Min for 10 Min
1 Clean and Jerk @ 75%

3 Min EMOM
2 Tempo Pulls @ 85%

 

C) WOD

4 Min Amrap:

12 Box Jumps 24/20
9 Toes to Bar
6 Deadlifts 185/125

Rest 4:00

4 Min Amrap:

12 Box Jumps 24/20
9 Toes to Bar
6 Deadlifts 225/155

Rest 4:00

4 Min Amrap:

12 Box Jumps 24/20
9 Toes to Bar
6 Deadlifts 275/185

* Pick up next workout where you left off and score total rounds

Wednesday, May 31st, 2017

 

A) Warm Up

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

B) Strength/Skill

10 Mins to Do 5 Sets of:
2 Push Press @ 65%

5 Min EMOM
1 Snatch Balance with :01 Hold @ 50%

C) WOD

15 Min Amrap:

1 Rope Climb
10 One Arm Kb Ovh Walking Lunges L 45/35
7 Burpees
10 One Arm Kb Ovh Walking Lunges R 45/35
7 Burpees

Tuesday, May 30th, 2017

Flying high!!

 

A) Warm Up

500m Row
10 Scorpions
15 Pass Throughs
10 Iron Cross

 

B) Strength/Skill

Every 2 Min for 10 Min
1 Pwr Snatch + Snatch @ 60%

3 Min EMOM
2 Tempo Pulls @ 70%

 

C) WOD

4 RFT:

20 Abmat Sit Ups
20 Russian Twists 35/25 Kb
20 Flutter Kicks – L and R = 1
20 Good Mornings

Monday, May 29th, 2017

Lt. Michael Murphy

 

A) Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

 

B) Strength/Skill

Warm Up/Stretch

 

C) WOD

“Murph”

For Time:

1 Mile Run

100 Pullups
200 Pushups
300 Air Squats

1 Mile Run

Rx is done with a #20 Weighted Vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday, May 26th, 2017

Such a great Coach!!

 

A) Warm Up

400m Run
20 Pass Throughs
10 Scorpions

B) Strength/Skill

Every 2 Min for 10 Min
3 Jerk Balance @ 50%

Then

Practice Double Unders

C) WOD

15 Min Amrap:

3-6-9-12-15…..
Power Snatches 115/75
6-12-18-24-30…..
Abmat Sit Ups
12-24-36-48-60…..
Double Unders

Increase power snatches by 3 each round
Increase sit ups by 6 each round
Increase double unders by 12 each round

Thursday, May 25th, 2017

 

A) Warm Up

500m Row
10 Good Mornings
:30 Samson

 

B) Strength/Skill

Every 2 Min for 10 Min
1 Pwr Snatch + 1 Snatch @ 90%

3 Min EMOM
2 Tempo Pulls @ 95%

 

C) WOD

For Time:

500m Row
40 Ovh Walking Lunges 45/25
30 Toes to Bar
20 Push Press 95/65
10 Bar over Burpees

Wednesday, May 24th, 2017

 

A) Warm Up

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

 

B) Strength/Skill

Warm Up Movements and Pick Teams

 

C) WOD

Teams of 2

For Total Time:

100 Wallballs
75 Pushups
50 Deadlifts 185/135

Rest 5:00 then

21-15-9

C2B Pullups
Kb Swings 45/35

1 athlete does set of 21 then the next athlete does 21 then 15 then 9

Rest 5:00 then

12-9-6

Hang Pwr Snatch 95/65
Box Jumps 30/24

1 athlete does set of 12 then the next athlete does 12 then 9 then 6

Tuesday, May 23rd, 2017

Keep Pushing!

 

A) Warm Up

500m Row
10 Scorpions
15 Good Mornings
10 Iron Cross

 

B) Strength/Skill

Every 2 Min for 10 Min
2 Pwr Cleans + 2 Front Squat @ 75%

3 Min EMOM
2 Tempo Pulls @ 85%

 

C) WOD

“Nancy”
5 RFT:

400m Run
15 Overhead Squats 95/65

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