Blog Archives

WOD 06/01/2020

5/31/2020

Strength: Back Squat - 3 x 2 Reps @ 90%
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Strength/Accessory: Dimel Deadlift - 2 x 20 Reps @ 30-50%
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WOD - Part A: 12 Min AMRAP
300 Meter Run L1, 400 Meter Run L2 & L3
15 Back Squats - 95/65 (H), 155/105 (F), 225/155 (S)
- Rest 5 Mins then
Part B - 12 Min AMRAP
5 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
3 Pull Ups L1, 3 C2B Pull Ups L2, 1 Muscle Up L3

WOD 05/30/2020

5/29/2020

Saturday Class Time at 8 AM - Individual Workout
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6 Min AMRAP
10/8 Calorie Bike
3 Power Snatch + 3 Overhead Squats - 65/45 L1, 95/65 L2, 135/95 L3
2 Min Rest

6 Min AMRAP
10/8 Calorie Row
3 Power Cleans + 3 Front Squats - 95/65 L1, 155/95 L2, 225/155 L3
2 Min Rest

6 Min AMRAP
200 M Run
3 Strict Press + 3 Push Press - 65/45 L1, 95/65 L2, 135/95 L3
2 Min Rest

6 Min AMRAP
10/8 Calorie Bike
3 Power Snatch + 3 Overhead Squats - 65/45 L1, 95/65 L2, 135/95 L3
2 Min Rest

6 Min AMRAP
10/8 Calorie Row
3 Power Cleans (floor) + 3 Front Squats - 95/65 L1, 155/95 L2, 225/155 L3
2 Min Rest

6 Min AMRAP
200 M Run
3 Strict Press + 3 Push Press - 65/45 L1, 95/65 L2, 135/95 L3
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Yes, 6...6 minute AMRAPS with 2 minutes rest between them

WOD 05/29/2020

5/28/2020

Strength: Bench Press - 5 x 4 Reps @ 80%
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E3Ms x 5 Rounds w/ 3 Min Rest
100 M Run/Sprint (50 out and 50 back)
10 Push Ups
100 M Run/Sprint
Max Alternating DB/KB Snatch - 25/15 L1, 35/25 L2, 50/35 L3

WOD 05/28/2020

5/27/2020

Strength: Deadlift - 5 x 4 Reps @ 80%
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WOD: Part A - 12 Min Ping Pong EMOM
#1. Max Cal Row
#2. Max Burpee over Erg
*Rest 3 Mins then Part B
Part B
12 Min Ping Pong EMOM
#1. Max Cal Bike
#2. Max Commandos

WOD 05/27/2020

5/26/2020

Strength: Shoulder Press - 5 x 4 Reps @ 80%
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WOD: 20 Min AMRAP
8 No Squat Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
8 Devil Press - 35/25 L1, 50/35 L2 & L3
8 Calorie Row

WOD 05/26/2020

5/25/2020

Strength: Back Squat - 5 x 4 Reps @ 80%
* Start with bare bar and at least 3 warmup sets
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WOD Part A: 8 Min Ladder
2-4-6-8-10-12-etc..
Squat Clean - 65/45 L1 75/55 L2, 95/65 L3
Single Unders or Jumping Jacks x 3 L1, Double Unders x 2 L2 x 3 L3
*Rest 5 Mins then Part C
Part B
Repeat where you got on Part A - For time

WOD 05/25/2020

5/24/2020

Class times scheduled for 8 and 9 AM
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Below, I've broken down "Murph" into 4 levels. I'll be doing L2, the standard benchmark. I'm not a big fan of using a weight vest on a workout like this unless there's a whole lot of money on the line and you've been training regularly with a weighted vest. If it's that easy for you that you need a vest, go faster instead. If you just have to wear a vest though, I have them. But I don't advise it. And this year in particular, few of you have been doing much in the way of pullups or training in a vest.
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For those of you unfamiliar, the runs have to be done 1st and last. The exercises though, can be broken up in any way you wish or of course can be done straight through as written. I highly recommend partitioning and NOT going straight through.

Murph L1 -- 1/2 Murph
Run 1/2 Mile *
50 Pull Ups
100 Push Ups
150 Air Squats
Run 1/2 Mile
*You may go ahead and run the mile if easily capable of that currently.
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Murph L2 (Standard/benchmark)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
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Weighted Murph L3 -- with 20/14 lb Weighted Vest or Body Armor
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
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Partner Murph or Amrap Murph

Run a mile together
Trade off rounds of "Cindy"
5 Pullups, 10 Pushups and 15 Airsquats until the 35 minute mark
Then run 2nd mile together

WOD 05/22/2020

5/22/2020

Strength: Bench Press - 4 x 3 Reps @ 85%
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WOD: Part A - 10 Min AMRAP
5 Pull Ups L1, 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3
10 Push Ups
15 Air Squats
*Rest 5 mins then Part B

Part B - 10 Min AMRAP
6 S2O - 65/45 L1, 3 HSPUs L2, 6 HSPUs L3
6 Devil Press - 35/25 L1, 50/35 L2 & L3

WOD 05/23/2020

5/22/2020

Saturday Class Time at 8 AM - Individual Workout
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Part A: 15 Min Ladder
2-4-6-8-10-12-14-etc….
Calorie Row
Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
3 Min rest period
Part B: 15 Min Ladder
2-4-6-8-10-12-14-etc….
Calorie Bike
No Squat Wall Balls - 14/10 L1, 20/14 L2 & L3

WOD 05/21/2020

5/20/2020

Strength: Dead Lift - 4 x 3 Reps @ 85%
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WOD: Part A - 15 Min AMRAP
20 Calorie Bike
100 Meter Farmers Carry - 53/35 L1, 70/53 L2 & L3
*Rest 5 mins then Part B

Part B - 15 Min AMRAP
20 Calorie Row
10 V-ups