STRENGTH (OT3:00 x 4) 3 front squats @80% WOD (5 rounds) :30 sec. goblet squats :30 sec. KB swings 1:00 burpees :30 sec. rest
Monthly Archives: May 2019
THURSDAY
HAPPY BIRTHDAY JORDYN! SKILL WORK (EMOM x 8) 40 double unders + 5 strict pullups TEST WOD “AIR JORDYN” (6 rounds for time) 5 wall climbs 30 v-ups
WEDNESDAY
STRENGTH (OT2:00 x 5 sets) 2 snatches @82% WOD (EMOM x 14) 1: max DB snatches 2: 12 DB squats
TUESDAY
HAPPY BIRTHDAY DAISY! TEST WOD “DAISY” (FOR TIME) 94 calorie row -THEN- (5 rounds) 5 bar muscle ups 28 box jumps 24 burpees to plate
MONDAY
MEMORIAL DAY In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. STRENGTH (OT3:00 x 4 sets) 3 push press @80% WOD “DT” (5 roundsContinue reading “MONDAY”
SATURDAY
THE LEGENDARY HERO WOD. WE WILL BE RUNNING OPEN GYM STYLE CLASSES FROM 8AM-12PM. ALL OTHER CLASSES ARE CANCELED FOR THE DAY. 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”. FromContinue reading “SATURDAY”
FRIDAY
STRENGTH (OT3:00 x 5 sets) 3 front squats @70% WOD (21-15-9) front squats deadlifts v-ups
THURSDAY
STRENGTH (OT2:00 x 5 sets) 2 cleans @80% *add weight each set WOD 2000 meter row 30 snatches
WESNESDAY
TEST WOD “THE WALL” (50-40-30-20-10) wallballs @20/14# box jumps @24/20″ alternating DB snatches @50/35#
TUESDAY
STRENGTH (OT3:00 x 5 sets) 3 push press @70% *add weight each set WOD (2 rounds) 50 double unders 25 shoulder to overhead 50 double unders 25 power cleans
MONDAY
THIS SATURDAY WE WILL BE DOING MURPH. IT IS THE LEGENDARY HERO WOD THAT GYMS AROUND THE USA PERFORM ON MEMORIAL DAY TO HONOR OUR FALLEN SOLDIERS. ITS WAS NAMED AFTER LT. MICHAEL MURPHY, A NAVY SEAL KILLED IN ACTON IN 2005. WE WILL BE RUNNING OPEN GYM STYLE CLASSES FROM 8AM-12PM. ALL OTHER CLASSESContinue reading “MONDAY”
SATURDAY
CORE WORK (EMOM x 12) 1: elbow plank w/alternating front reach 2: 30 sec superman flutter kicks WOD (22-18-14-10-6-2) alternating DB snatches burpee over DB
FRIDAY
STRENGTH (OT2:00 x 5 sets) 2 snatches @77% *add weight each set WOD (10-9-8-7-6-5-4-3-2-1) deadlift pushups DB hang clean per arm
THURSDAY
WOD 3 x 600 meter run, rest 1:30 REST 3:00 4 x 200 meter run, rest 1:30 REST 3:00 4 x 300 meter run, rest 1:30 REST 3:00 5 x 200 mter run rest 1:30
WEDNESDAY
STRENGTH (OT3:00 x 3 sets) 5 push press @80% *add weight to each set WOD (21-15-9) HSPU thrusters
TUESDAY
SKILL WORK (EMOM x 12) 1: 12 GHD situps 2: 4 ring muscle ups TEAM WOD (10 rounds each) 100 meter run 15 wallballs *rest while partner goes
MONDAY
STRENGTH (OT3:00 x 3 sets) 5 reps front squat @80% *add weight to each set WOD (EMOM x 21) 1: 15/12 cal row 2: 13 russian Kb swings 3: 30 sec hollow body hold
SATURDAY
STRENGTH (OT2:00 x 6 sets) 2 cleans @75% *add weight to each set WOD 2000 meter row 50 KB deadlifts 30 pullups
FRIDAY
WOD (OT2:00 x 30 min) 1: 300 meter run 2: 10 thrusters + 15 abmat situps
THURSDAY
STRENGTH (OT3:00 x 4 sets) 5 push press @75% *add weight to each set WOD (AS FAST AS POSSIBLE) 50 shoulder to overhead 50 bar facing burpees 50 alternating DB snatches
WEDNESDAY
SKILL WORK (EMOM x 12) 1: 4 bar muscle ups 2: 5 strict HSPU WOD (AMRAP in 15) 20 power cleans @50% 20 push ups 20 power cleans @65% 20 push ups 20 power cleans @75% 20 push ups max reps power cleans in remaining time @80%
TUESDAY
STRENGTH (OT3:00 x 4 sets) 5 front squats @75% *add weight to each set TEST WOD “Fight Gone Bad” (3 rounds) 1:00 wallballs 1:00 SDHP @75# 1:00 box jumps 1:00 push press @75# 1:00 row for calories 1:00 rest
MONDAY
Story time. Four months ago Al came to me and said he was ready to change his life. I hear this a lot, so I did my usual “Awesome! It will be hard but stick to your goals and it will happen”. Al looked at me and said “No I’m serious, I want to goContinue reading “MONDAY”
SATURDAY
WOD (2 rounds) 1800 meter run walk 100 meters 900 meter run walk 100 meters 300 meter run walk 200 meters
FRIDAY
STRENGTH (OT3:00 x 5 sets) 5 push press @65% *add weight to each set WOD (4 rounds) AMRAP in 4 25 KB swings 20 push ups *max wall climbs in remaining time
THURSDAY
SKILL WORK (EMOM x 10) 1: 5 split jerk (technique work, not heavy) 2: 4 ring muscle ups TEST WOD “BERSERK” (For time) 100 burpees To plate 100 pullups
WEDNESDAY
STRENGTH (OT3:00 x 5 sets) 5 front squats @65% *add weight each set WOD (AMRAP in 10) 7 front squats 7 push press 7 thrusters