Friday, May 24, 2019

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(Gymnastics Focus)
WOD Review then warm up all together:

SOD

In 12 minutes, complete 2-3 sets of: 
10/leg Physioball hamnstring curls
10-15 Tubing back flies
10-15/side Tubing torso twists
https://www.youtube.com/watch?v=ScuiNZMXflY

WOD

On the 3:00 x 7 Rounds (21 min running clock)
800m Bike
5/3 Muscle-ups (50+ 2/1) OR 10/6 Ring dips (50+ 6/4)

Memorial Day / Hero WOD Weekend

Murph on Monday
7:00am: Marblehead CFIS
9:00am: Salem CFIS

Gymnastics (6:30 pm)

Warm-up: 2 min bike / 10 leg swings per side / 5 lateral lunges per side / spider man stretch :30 per side / 10 ring rows / chest opener :30 per side / dead hang for :30 / 10 beat swings

Skill: Kipping pull-up practice

WOD

500m Row
10 DB Power Snatch /side
10 DB Squat
500m Row
8 DB HPS /side
8 DB Squat
500m Row
6 DB HSS /side
6 DB Squat

(50/35# DB)

Thursday, May 223, 2019

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(Lactate Threshold)
WOD Review then warm up all together: 60 sec row, 30 sec PVC good mornings, 20 sec/arm thumb down lat stretch, 5 push-up to down dog, 5 DB deadlifts/arm, 2 DB snatches/arm

SOD: In 20 minutes

3-4 sets of
3-5 Sumo dead lifts & 8-10 BB Inverted rows (RX: elevate feet)

WOD

For time (15 min CAP)
30 DB Snatches (50/35) (50+ 35/20) (total)
15 Burpee box jumps (24/20) (50+ 20/16)
20 DB Snatches
10 Burpee box jumps
10 DB snatches
5 Burpee box jumps

Wednesday, May 22, 2019

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(Metabolic Conditioning)
WOD Review then warm up all together: 200m run, 1 pole knee pulls, 1 pole soldier kicks, 1 pole walking quad stretch, 20 sec poll assisted bottom of squat grind, 10 KB deads and 10 low RBKS

SOD

In 12 min: 2x
2 Pole lateral band ankle walks
10 Banded air squats (knee caps)
5-10 Single leg banded bridges/leg (https://www.youtube.com/watch?v=g5qevRtddt0)

WOD

3 Rounds FT:
800m Run
40 AKBS (53/35) (50+ 35/26)
40 WB (20/14 10/9’) (50+ 14/10 10/9’)

Tuesday, May 21, 2019

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(OlyNastics)
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec/leg spierman, 20 sec down dog, 20 sec front rack str then: 2x: 2 BB squat cleans, 2 BB jerks, 5 hanging shrugs, 5 tight kipping swings, 20 singles

SOD

In 15 min, build to a challenging complex:
1 Squat clean > 1 Front squat > 1 S2OH

WOD

For time:
3 Rounds:
15 Power clean and jerks (115/80)
15 T2B
then
2 Rounds:
27/23 cal Row
75 Dubs (125 singles)
then
1x: 400m run

Monday, May 20, 2019

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(Glycolytic 2-5 min bursts)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 wall squats, 10 hanging shrugs, 20 sec down dog, then

WOD Prep: 2x
1 Indoor loop
2 Pull-ups
4 Push-ups
6 Air squats

WOD

5 x 5 min AMRAP of:
200m Run (Mod: 500m Bike)
2 Rounds of “Cindy”
5 Pull-ups, 10 Push-ups, 15 Air squats
*3 min rest after each 5 min AMRAP.
*Begin the next round where you left off. You will end with one final score of rounds + reps.

Gymnastics

Strength:
Negative Pull-ups: 4x5 each with 3-5 seconds down
Pike Leg Raises over dumbbell: 4x20

WOD

4 RFT
-100ft DB Farmers’s Carry (50/35)
-Every 25 ft, perform 5 DB DL and 10 V-ups

Friday, May 17, 2019

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(Lactate Threshold) 
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 1 pole Spiderman str, 1 pole inch worms, 20 sec down dog, 20 sec front rack str, 10 front squats, 5 hang squat cleans, 5 front rack lunges/leg

SOD

In 15 minutes, complete 4-5^ sets of 5 cycles of:
1 Hang squat clean into 1 Fwd Lunge/leg 
*Try not to set the bar down during the 5 cycles

WOD

1, 2, 3, ... 10, ... 3, 2, 1 For Time:
Box jump overs (24/20) (50+ 20/18 jump or step)
Ab wheel roll-outs


Gymnastics (6:30)

SOD
4x8 Tempo Alternating DB Row
4x10 Tempo Push-up

WOD

Teams of two:
10 min AMRAP
50 Cal Bike Buy In
In remaining time:
10 DB Snatches (50/35)
8 DB Box Step Overs (50/35)

Thursday, May 16, 2019

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 (Phosphogenic) 
WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 30 sec good mornings, 20 sec/leg couch, 20 sec/leg figure 4, 20 sec down dog, 20 sec front rack str, 5 OHP, 5 jerks

SOD

0-8:00 min on the clock
3 x 2 Pole box sprints (Body wt / 3/4 BW)
3 x 4 Pole/arm medium-heavy waiters carry
*Get full recovery before your next box sprint

8-18 min on the clock
3x5 Jerk technique work (30-50%)
3x5-8 BB or DB OHP

Fitness Option: (Starting on the 10 min clock) 8 min AMRAP
5 Inchworms with KB sumo dead high pulls
10 RKBS
15 cal Bike

WOD

Alternating Tabata Clock (8 minutes total: 6 rounds/exercise)
Odd round: 1 BB Jerk (from the rack)
Even round: 10 sec Chin over BB hold (Mod: shorter hold into negative)
*Alternate which exercise you start with as needed.