Monday, June 3, 2019

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(Gymnastics Focus)
WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 5 push-up to down dog, 20 sec/leg Spriderman, 10 PVC pass thru, 5 TVWQV, 10 behind head BB OHP, 10 BB pendlay rows

SOD

In 20 min, complete the following:
3 x 10 DB OHP (seated or standing)
3 x 10 Pendlay row

WOD

For Time:
4 Pole alt fwd walking lunges (Body weight)
4 Pole bear crawl
30 DB box step-ups (1x 50/35)
3 Pole alt fwd walking lunges
3 Pole bear crawl
20 DB box step-ups
2 Pole alt fwd walking lunges
2 Pole bear crawl
10 DB box step-ups

Gymnastics (6:30)

Strength: Ring Dip Progressions

WOD

3 RFT

30 Push-ups
20 AKBS (53/35)
10 Pull-ups

Friday, May 31, 2019

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(Glycolytic) 
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC OH wall squats, 20 sec/leg pigeon st/legr, 20 sec down dog

WOD Prep: 2x (build intensity round 2)
5 Cal row
5 BB OHS
5 V-ups

WOD 1: AMRAP 4


25/22 cal Row
25 BB OHS (95/65) (50+ 65/35)
25 V-ups

Rest 4 minutes

WOD 2: AMRAP 4


20/17 cal Row
20 OHS (115/75) (50+ 75/45)
20 V-ups

Rest 4 minutes

WOD 3: AMRAP 4


15/12 cal Row
15 OHS (135/85) (50+ 85/55)
15 V-ups

*1 Score for each WOD.

Post WOD: Mobility

Gymnastics (6:30 PM)

Skill: Rope Climbs

WOD

4 Rounds:
15/10 Cal Bike
10 Devil Presses (50/35) (35/20)

Thursday, May 30, 2019

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(Gymnastics Focus)
WOD Review then warm up all together: 200m jog, 10 leg swings, 10 straight leg deadlifts, 10 hanging shrugs, 15-20 sec HS hold, 5 step-ups/leg

SOD

In 18 min complete 4-5 sets of:
3-5 BB Deadlifts
5-10 Handstand push-ups (strict, deficit, elevated, box…)

WOD

4 Rounds for time:
400m Run (800m Bike sub)
15 Box jump overs (24/20) (50+ 20/18 Step-ups)
3 Rope climbs (50+ 2/1) (Mod: 5 Rope pulls)

Wednesday, May 29, 2019

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(Lactate Threshold)
WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 5 pushup to down dog, 20-30 sec front rack stretch, 5 BB front squats, 5 BB hang squat clean thrusters

SOD

5^ x 5 Bench press & 3 x 10-15 GHD sit-ups (20 min)

WOD

For time:
10 Squat clean thrusters (95/65)
10 Burpees over bar
8 Squat clean thrusters (115/75)
8 Burpees over bar
6 Squat clean thrusters (135/85)
6 Burpees over bar
4 Squat clean thrusters (155/95)
4 Burpees over bar

Tuesday, May 28, 2019

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(Photogenic)
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 30 sec PVC OH wall squats, 20 sec/leg Spiderman, 20 sec/leg pigeon, then 3-5 of each with BB or PVC: high hip muscle snatch, high hip power snatch, hang muscle snatch, hang power snatch, muscle snatch, power snatch

Today – our focus is on technique work for the snatch and then the clean. Take your time and really focus on the various cues and positions. Keep the weight on the lighter side – except for the Snatch and Clean pulls, for these skills we want to be at our 1RM or over it. It is not a race to get through these drills.

SOD

You have 40 minutes to complete the following (stay in order):
3 x 3 Snatch high pulls (https://www.youtube.com/watch?v=WXoIHlJ7u4s) (keep it light <95/65)
3^ x 3 Hang snatch pulls (https://www.youtube.com/watch?v=HwkGT4ZtyOw)
3^ x 3 Snatch pulls (https://www.youtube.com/watch?v=ozFjbwIOjU4)
3^ x 3 Hang power snatch (https://www.youtube.com/watch?v=-zSQqTHdLA4)
3 x 3 Clean high pulls (https://www.youtube.com/watch?v=fidmSMSa_Ag) (keep it light)
3^ x 3 Hang clean pulls (https://www.youtube.com/watch?v=GdoBxzBAuqE)
3^ x 3 Clean pulls (https://www.youtube.com/watch?v=VF-hqxyLly4)
3^ x 3 Hang power clean (https://www.youtube.com/watch?v=4GMiNI504iE)

ITP (w/in the 40 min): Complete sets of:
Power snatch > Snatch balance

WOD

Tabata Dubs (4 min) (No Dubs?)… Tabata Bike (put total calories not lowest round)

Monday, May 27, 2019

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Memorial Day (9 am at salem location)

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.