Blog Posts

WOD 06/07/2019

6/6/2019

Skill: Double Unders or Triple Unders
10 Mins to find a Max Unbroken Set
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WOD: Part A - For Time - Start 00:00
500 Meter Row
30 Deadlifts - 95/65 L1, 135/95 L2, 185/135 L3
500 Meter Row
Part B - For time - Start 15:00
20 Cal Assault Bike
30 Bench Press - 95/65 L1, 135/95 L2, 185/135 L3
20 Cal Assault Bike
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Accessory: Reverse Hypers - 3 x 20 Reps

WOD 06/06/2019

6/5/2019

Lift: Snatch (anyhow) - 15 Mins to find a 3 Rep Max
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WOD: 21-15-9
Front Squats - 75/55 L1, 105/75 L2, 155/105 L3
Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: Weighted Pull Up - Find a 3 Rep Max

WOD 06/05/2019

6/4/2019

WOD: 45 Min AMRAP
“Stairway to Heaven”
Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
Double Unders
Calories on Rower
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Most recently done on: 1/30/2019, 11/14/2018, 9/19/2018, 06/20/2018

WOD 06/04/2019

6/3/2019

Skill: 10 Mins to work on Handstand Holds or Walks
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WOD: Part A - 3 Rounds for time - Start 00:00
20 Ring Rows L1, 2 Rope Climbs L2, 2 Legless Rope Climbs L3
35 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Part B - Start 20:00
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
100 Meter Overhead KB Walk - 35/26 L1, 53/35 L2, 70/53 L3
250 Meter Row

WOD 06/03/2019

6/2/2019

Lift: Clean (anyhow) - 15 Mins to find a 3 Rep Max
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WOD: For time
400 Meter Run
21 Shoulder 2 Overhead- 75/55 L1, 105/75 L2, 155/105 L3
21 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
400 Meter Run
15 Shoulder 2 Overhead
15 Russian KB Swings
400 Meter Run
9 Shoulder 2 Overhead
9 Russian KB Swings
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Accessory: Bent over Barbell Row 3 x 10 Reps

WOD 05/31/2019

5/30/2019

Warm Up: Mobility and Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
Strength: Bench Press - 3 Attempts to hit 1 Rep Max
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WOD: 5 Cycles
On a 2 Min Clock
Run 150 Meters - 75 Meter and back
8 Ring Rows L1, 8 C2B Pull Ups L2, 5 Ring MUs L3
Max Ground 2 Overhead - 95/65 L1, 135/95 L2, 185/135 L3
Rest 2 Mins between
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Extra Credit: Handstand Walks - 3 x Max Distance around cones 20 Feet Apart

WOD 05-30-2019

5/29/2019

Warm Up: Mobility/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: Dead Lift - 3 Attempts to hit 1 Rep Max
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WOD: 4 Min AMRAP
15 Calorie Row
15 Hanging Knee Raise L1, 15 Toe 2 Bar L2 & L3
15 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L1
15 Ring Rows L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
Rest 2 Mins then
Repeat! - Pick up where you left off
4 Min AMRAP
15 Calorie Row
15 Hanging Knee Raise L1, 15 Toe 2 Bar L2 & L3
15 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L1
15 Ring Rows L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
Rest 2 Mins then
50 Ab Mat Sit Ups L1, 100 Ab Mat Sit Ups L2, 50 GHD Sit Ups L3
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Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg)

WOD 05/29/2019

5/28/2019

Skill/Warmup: 7 Mins Practice
Wall Sits and Planks
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Conditioning: 40 Min PING PONG EMOM
Odd - Max Calorie Row
Even - Max Burpee over Erg
Score = Total Cal + Burpees

WOD 05/28/2019

5/27/2019

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
15 Light KB Presses (each side)
150 Meter Row
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Strength:Strict Press - 3 Attempts to hit 1 Rep Max
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Advanced ONLY! 10 Min AMRAP
30 Snatch - 75/45
30 Snatch - 135/75
30 Snatch - 165/105
Max Snatch - 205/125
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WOD: 14 Min AMRAP
20 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
50 Wall Ball - 14/10 L1, 50 Wall Ball - 20/14 L2 & L3
50 Jumping Jacks L1 or 100 Single Unders, 100 DU's L2 & L3
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Extra Credit: Z Press - 3 x 10 Reps

WOD 05/27/2019

5/26/2019

Class time at 9 AM Monday. Breakfast/brunch to follow soon after.
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Come in early if you want to do the Strength work.

Strength: Back Squat 1 Rep Max
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Below, I've broken down "Murph" into 3 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.
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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
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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