Wednesday, 12 July

1499917482332826680541.jpgWARM UP

3 Rounds
– 30 Singles (Left foot, Right Foot, Two Feet)
– 10 PVC Go Throughs
– 5x (Push Up + Downward Dog)
– Pull Up Bar: (hang 10 seconds, 5 low kip swings, 5 big kip swings)

Then: 30 Double Unders (no singles! Count attempts)

STRENGTH

Pull Ups
– Set 1: Max Reps
– Set 2: Max Reps -1
– Set 3: Max Reps – 2

(Strict, Slow Eccentric, or Body Rows – NO BANDS)

 

WOD

4 Rounds
– 50 Double Unders
– 25 WB Sit Ups
– 10 HSPU

 

POWERHOUSE

15 – 12 – 9 (per side)
– Side Bends (KB or DB)
– Single Arm Snatch
– Single Arm Lunge

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Benchmark Monday, 5 June

20170606_112646WARM UP

3 Rounds
– 3 Laps
– 10 Go Throughs
– 5 Around the Worlds
– 10 Good Mornings
– 5 Inch Worm Push Ups
– 10 KB Swings (build in weight)

 

STRENGTH

5 Rounds
– 5 Strict Pull Ups
– 5 Ring Dips

WOD – BENCHMARK MONDAY

Marguerita

For Time: 50 x Burpee/Push Up/Jumping Jack/Sit Up/Handstand

POWER HOUSE

3 Rounds
– 10 Weighted Russian Twist
– 10 Push Up Renegade Rows
– 10 Overhead Sit Ups

Benchmark Wednesday, 31 May

WARM UP

3 Rounds
– 20 Singles (Left, Right, Both)
– 10 KB swings (begin light, build weight)

THEN: 30 Double Unders/Attempts

WOD 1 – Annie

50, 40, 30, 20, 10
– Double Unders
– AbMat Sit Ups

WOD 2 – Fran

21, 15, 9
– Thrusters (95/65#)
– Pull Ups

EXTRA CREDIT

100 Double Crunches

Memorial Day

MEMORIAL DAY MONDAY: No 0530 or 0930 class. Instead we will be meeting at the track at 0900 to honor Michael Patrick Murphy and all those who have made the ultimate sacrifice for our country.

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:
Murph
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
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.

For more details of that fateful day: http://boxlifemagazine.com/murph-why-we-do-it/

Wednesday, 10 May

WARMUP

3 Rounds
– 10 Right Leg Singles / Left Leg Singles / Slow & High Singles
– 10 KB Swings (add wt. each round)
– 10 Air Squats
– 5 Inch Worm Push Ups

WOD

For time:
– 40 Double Unders
– 30 Thrusters, 95/65 lbs
– 20 Chest-to-bar Pull-ups

Spend remaining class time completing the powerhouse workout and working with a friend or coach on Freestanding HS or Rope Climbs.

POWERHOUSE WORKOUT

3 x 15: Tuck Rock To Tuck Sits  Rest or move to skill work between sets.

Team Day Friday

WARM UP

3 rounds:
– 10 Plank-Jacks
– 10 Sit Ups
– 10 Inch Worm Pushups
– 10 Four Count Flutter Kicks

 

TEAM WOD

30 Min AMRAP:
– Row 500 m
– 5 Strict Pull-ups
– 20 Farmer Carry Walking Lunges, 55/35 lbs

Teams of 3-4
– Only one team member may work at a time.
– Kettlebells may not touch the ground, and must both be held by a single team member (not separated).
– Teams of four must also have one team member holding a plank (arms or hands are acceptable).
-KB holds and planks may be shared/transferred, but if KBs are set down and/or (for teams of 4) the plank is dropped, ALL WORK MUST STOP. (if you hand KBs off rather than setting them down, and/or second team member in plank before first drops, work does not need to stop)

Team will work through each movement relay style: A will row, B will row, C will row, then A will do pull-ups etc.

Score is number of rounds + reps completed. 100m = 1 rep.