Friday, 14 July

We will be meeting at the blue track this morning!!!

 

WARM UP

Skip 100ft
High Skip 100ft
Butt Kicks 100ft
Frankensteins 100ft
Walking Lunges 100ft
Walking Knee Tucks 100ft
Walking Hamstring Stretch 100ft

(100ft is approximately from the end of one bleacher to the other end of the other)

 

WOD

– Run 3 minutes at an easy to moderate pace. Note your distance.
– Rest 1 minute (use this time to return to the start line)
– Run that distance. Note your time.

– Run 3 minutes at an easy to moderate pace. Note your distance.
– Rest 1 minute (use this time to return to the start line)
– Run that distance. Note your time.

– Run 3 minutes at an easy to moderate pace. Note your distance.
– Rest 1 minute (use this time to return to the start line)
– Run that distance. Note your time.

*Our goal today is to practice consistent pacing when we run. All 6 lengths and times should be about the same.*

 

STRENGTH/SKILL

Snatch Deadlifts – work up to a challenging 5 rep weight, then 5×5 Snatch Deadlifts.

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Team Day Friday

WARM UP

400 Meter Jog

Then 2 Rounds of the following across the court (width-wise):
Lunge + Twist
Bear Crawl
Walking Knee Tucks
Inch Worm Crawl
Walking Quad Stretch

STRENGTH

3 Laps (BB Court) Farmer’s Carry (55/35)
18 Steps Death March
2 Laps Farmer’s Carry
12 Steps Death March
1 Lap Farmer’s Carry
6 Steps Death March

 

TEAM WOD

12 min AMRAP

In teams of three, with one partner per station, complete as many Dumbbell Man-Makers. Rotate when run is complete.

Station 1 – 400m Run (2 laps around the outside of the building, or 6 around the bb court)
Station 2 – Dumbbell Man-Makers (15/10#)
Station 3 – Rest

 

POWERHOUSE

3 Rounds
-15 Hanging Leg Raises
– 15 Hanging Oblique Knee Tucks

Wednesday, 7 June

WARM UP

2 Rounds
– 200m run
– 10 Go Throughs
– 5 Walking Lunges
– 10 Broad Jumps
– 5 Push Ups
– 10 Jumping Squats
– 5 Strict Press (KB)

 

SKILL/STRENGTH

Clean positional work

15 Minutes to work up to a heavy clean + 2 jerks.
– Start with clean + 2 strict presses. When it gets too heavy to press, switch to a push press, and when that gets too heavy then to a jerk.

 

WOD

15 min AMRAP
– 200m run
– 3 cleans (135/95)
– 6 Shoulder to Overhead
– 9 Front Squat

 

POWERHOUSE

3 Rounds
– 10 BB Windshield Wipers
– 10 BB Floor Wipers
– 10 BB Roll Outs

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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/

Team Day Friday, 26 May

WARM UP

3 Rounds
– 30 Jump Rope (Left foot, Right Foot, slow/high OR doubles)
– 5 PVC Overhead Squats
– 5 Push Ups
– 5 Tuck Jumps

WOD

10 rounds for time of:
– 10 Overhead Squats, 115/75 lbs
– 10 Burpee Box Jump Overs,
– 24/20 in Run, 400 m

In teams of two, alternating each movement, complete ten rounds for time.

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

400m = approx 5 laps

Sub goblet squats as necessary

POWER HOUSE (EXTRA CREDIT)

Tabata – Alternate between:
– Plank Reaches
– T Plank Transfers

Monday

WARM UP

2 Rounds
– 3 Laps
– 4 Push Ups
– 5 Squat Jumps
– 6 PVC Around the World (3 per side)
– 7 PVC Go Through
– 8 Walking Lunges (4 per leg)

STRENGTH & SKILL

Every 2 minutes, for 18 minutes (3 sets of each):
– Station 1 – Supinated-Grip Bent-Over Barbell Row x 8
– Station 2 – Dumbbell Death March x 20 steps
– Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

WOD

9 Min AMRAP:
– Run 3 Laps
– 10 Single-Arm Kettlebell Push Presses (Left Arm) (55/35)
– 10 Single-Arm Kettlebell Push Presses (Right Arm) (55/35)

Monday

WARM UP

STRENGTH & SKILL

Clean & Jerk Positional Work w/ PVC
Work up to weight for WOD

WOD

Every 5 mins for 30 mins:
– Run, 400 m,
– 5 Clean & Jerks, 135/95 lbs (scale to 10 KB swings)