Blog Archives

WOD 06/01/2023

5/31/2023

Warm Up: Row 500 Meter then 3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Skill: Candle Sticks
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Strength: Dead Lift - 8 x 3 Reps @50% - EMOM
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WOD: 20 Min AMRAP
20 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
20 Sumo DL High Pull - 45/35 L1, 75/55 L2, 95/65 L3
20 Box Jump - 20/14 L1, 24/20 L2, 30/24 L3
20 Push Press - 45/35 L1, 75/55 L2, 95/65 L3
20 Calorie Row -
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Superset: 1a. Single Arm KB Press - 4 x 10 Reps
no rest
1b. Max Strict Pull Ups - 4 x Max Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts

WOD 05/31/2023

5/30/2023

Skill: Double Unders or Triple Unders - 10 Min Practice as Warm Up
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WOD: 40 Min Ladder
5-10-15-20-25-30-35
Calorie Assault Bike
Calorie Row
Burpees

WOD 05/30/2023

5/29/2023

Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 Inch Worms
3 Wall Walks
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Skill: 3 Rounds of
5 Scap Activations
10 Bar Taps/Kip Swings (Hollow to Open)
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Strength: Strict Press 5 x 5 Reps @75% E3M
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WOD: For time
"Randy"
75 Snatches - 75/55
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Superset: 1a. Ring Push Ups* 4 x 8-12 Reps
no rest
1b. Ring Rows 4 x 8 - 12 Reps
rest 120 seconds
*Yes, may be scaled to standard pushups
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Extra Credit: 6 x 20 Yards Bandbell Carries - fast, moderate weight, rest as needed between efforts

WOD 05/29/2023

5/28/2023

Workout times 8 and 9 AM
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Workout variations for Monday.
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For those of you unfamiliar, the runs have to be done 1st and last. The exercise movements 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. Partitioning means of course, breaking up the pullups, pushups and air squats any way you see fit.
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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
*Movements may still be partitioned
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
*How many rounds can you and your partner get done before the 35 minute mark?

WOD 05/27/2023

5/26/2023

Saturday Partner Workout at 8 am
Station #1
7K Row
Station #2
5 Devil Press - 25/10 L1, 35/25 L2, 50/35 L3
10 Ring Rows L1, 10 Pull Ups L2, 10 C2B Pull Ups L3
15 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L1
*Station #2 sets the pace. Once the partner clears Station #2 they switch with Station #1. Keep going back and forth till 7K Row is complete.

WOD 05/26/2023

5/25/2023

Warm Up: Mobility and Agility Drills - then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press - 8 x 3 @ 50% - EMOM
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WOD: On a 3 Min Clock with 2 min rest between rounds (5 rounds)
10 C+J - 95/65 L1, 135/95 L2, 185/135 L3
Then Run 200 M
Rest remainder of 3 minutes + 2 Min between rounds, Repeat 5 Times
*Goal is to be consistently at 85-90% each round to show consistency, focusing on breathing. Don't blow up on the first round! Pacing, pacing pacing.
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Giant Set:
1a. Front Raises (Thumbs Up) - 3 x 8 reps
no rest
1b. Lateral Raises - 3 x 8 reps
no rest
1c. DB Clean and Press - 3 x 8 reps
120 sec rest

A "Giant Set" is a super set but with more than 2 movements/exercises.

WOD 05/25/2023

5/25/2023

Warm Up: Mobility and Agility Drills - then 3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Deadlift - 5 x 5 Reps @ 75% - E3M
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WOD: 10 Min EMOM
5 Double Unders or attempts, 10 Double Unders L2, 20 Double Unders L3
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10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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Superset
1a. Heavy Russian KB Swings - 4 x 15 reps
no rest
1b. Pendlay Rows - 4 x 8 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts

Notes: Keep track of your weights. Next time we'll go up in weight/percentage. Backwards sled pulls are tremendous for your glutes and hamstrings.

WOD 05/24/2023

5/23/2023

Skill: KB Snatch
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WOD: 45 Min AMRAP
Max Meter Row
Every 5 Mins -
10 One Arm Russian Swings 35/36 Left + One Arm Russian Swings Right
10 DB Snatch 35/26 Left + 10 DB Snatch 35/26 Right L2
10 KB Snatch 53/35 Left + 10 KB Snatch 53/35 Right L3

Notes: If you crushed it on Monday and Tuesday, you absolutely need to pace this workout. Make it a recovery workout.

WOD 05/23/2023

5/22/2023

Warm Up: Mobility - Agility Drills - then 3 Rounds @ slow pace
15 Light KB Presses (each side)
150 Meter Row
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Skill: Free Standing Head Stands - 3 x Max Time
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Strength: Strict Press - 4 x 12 Reps E3M
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WOD: 5 Min AMRAP
5 Ring Rows L1, 5 C2B Pull Ups L2, 5 Bar MUs L3
5 Hanging Knee 2 Midline L1, 5 T2B L2, 10 T2B L3
5 Push Jerks - 65/45lbs L1, 5 HSPUs L2, 10 HSPUs L3
Rest 5 Mins
Repeat - where you left off
Score = Total Rounds and Reps
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Superset
1a. Single Arm DB Snatch - 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm)
120 sec rest
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Extra Credit: 6 x 20 Yards Bandbell (back rack) Carries - fast, moderate weight, rest as needed between efforts

WOD 05/22/2023

5/20/2023

Warm Up: Mobility - Agility Drills - then 2 Rounds @ slow pace
20 FS/BS w/ empty bar
20 Calorie Bike
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Strength: Back Squat - 8 x 3 @ 50% - EMOM
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WOD: 10 Rounds for time - 20 Min Cap!
10 DLs - 95/65 L1, 135/95 L2, 185/135 L3
5 Burpee Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Superset:
1a. Stiff Leg Sumo DL - 4 x 8 reps
no rest
1b. Inverted Rows - 4 x 15-20 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts

Notes: Looking for speed and technique, speed equates to strength.