WOD: 5/22/19

Olympic
Every 90 Seconds for 12:00-
1 Hang Power Snatch + 1 Hang Squat Snatch

Conditioning:
5 Rounds:
6 Burpee Box Jump Over (24/20)
9 Pull Ups
12 Push Press (95/65)
*Soft Cap will apply

REMINDER: Memorial Day Murph is coming on Monday.  This is one of our longest and best traditions.  “Murph” is a long, difficult workout but we will have scaling options for everyone.  We will have a modified schedule with an “open gym” format with new groups starting every half hour.

WOD: 5/16/19

Skill/Stability/Strength
50 Minutes, moving continuously between movements, but with enough rest to properly perform working sets.
a) Dumbbell Bench Press x 8 reps
b) Weighted Hip Extension x 8-12 reps
c) Ring Roll Outs x 8 reps
d) Deadlift x 3 reps
e) 400m ski
h) 20 Calorie Bike

Today’s work will require focus for the whole class.  If performed properly you will experience high heart rate due to the “interval” effect.  Rest enough between sets to be able to put near maximal effort into each set; do not pace.  This is an opportunity for significant improvement.

Auxiliary

Practice Transitions for Muscle Ups, Strict handstand Pushups, or Strict Toes to Bar for 10 Minutes

WOD: 5/14/19

Skill/Stability/Strength
Back Squat
1 x 6 @ 70%
1 x 5 @ 75%
3 x 4 @ 80%, climb if possible

*Note: For some, you may substitute front squats for back squats to focus on your capacity in the olympic lifts.  If so, you will be front squatting on Tuesdays for the remainder of this cycle. Talk to a coach to see if this is appropriate for you.

Conditioning
400m Run
25 Pull Ups
25 Push Ups
400m Run
20 Pull Ups
20 Push Ups
400m Run
15 Pull Ups
15 Push Ups
400m Run

[Advanced: Weight Vest]

WOD 5/10/19

Murph is coming! On Memorial Day, Monday May 27, we will be performing “Murph”, as we have for the last 8 years. We will have a morning session from 8-10 with a running clock, and an afternoon session from 3-5 with a running clock.

Skill/Stability/Strength
3-4 Rds:
a) Land Mine Strict Shoulder Press x 5 each arm
b) Weighted Hip Extension x 8-12 reps
c) Lying flutter kicks x 30-40 seconds

Conditioning – Murph Prep
5 Minute “Cindy” – Strict
@5:00, 800m Run, then at 10:00
“5 minute “”Cindy”” – Strict”

Auxiliary
4-5 Rounds:
a) Suitcase Deadlifts x 5 each side
b) Dumbbell Bench Press x 5-8 Reps

WOD: 5/7/19

Skill/Stability/Strength
Back Squat
1 x 8 @ 65%
1 x 6 @ 70%
1 x 5 @ 75%
2 x 4 @ 80%

Conditioning
Alternating EMOM for 14 Min
Even: 10-20 Wall Balls (20/14)
Odd: 10-20 KB Swings (53/35)
*Post Lowest Scores for Wall Balls and KB Swings
Compare to 5/15/18

Auxiliary
3 Rounds:
a) Strict HSPU x 30 Seconds ME
b) Banded Russian Twists x 30 Sec
*Rest as needed between sets

WOD: 5/6/19

Skill/Stability/Strength
3 rounds:

a) Dumbbell Death March x 50′
b) Upper Body Sled Drag x 60′
c) Seated 1-Arm Dumbbell Press x 5-8

Conditioning
4 Rounds:
3 Power Cleans (185/125)
6 Bar Facing Burpees
6 Strict Pull Ups
9 Push Ups [Advanced: dips]

Auxiliary
3 Rds:

a) Good Mornings x 8 Reps
b) Jerk Balance x 4 Reps

WOD: 5/3/19

Conditioning

250m Run
40 KB Hi-Pulls
250m Run
40 KB Swings
250m Run
40 KB Goblet Squats
250m Run
*Compare to 6/28/16

Skill/stability/strength
“Bulletproof Shoulder Complex”
1) 4-5 Rounds:
2 arms simultaneous, using dumbbells:
Front Raise x 8-10
Lateral Raise x 8-10
Prone, Reverse Fly x 8-10

2) finish with 2 sets to failure:
a) Upright Row
b) Bottoms-Up Kettlebell Press

*All movements should maintain midline stability and should be slow/strict

WOD: 5/2/19

Olympic
“The Thumb Taper”
EMOM 5:
4 hang Power Snatch
Rest 5 Minutes
EMOM 5:
5 Hang Power Cleans

Conditioning
15 minute AMRAP:

Row/Run 250m (alternate each round)
12 Push Ups – Perfect
8 Toes-2-Bar

Auxiliary
3-4 Rounds:

A) Ring Roll Outs x 10 Reps
B) Incline Bench Press x 8 Reps
C) Dumbbell Chest Fly x 8 Reps

WOD: 5/1/19

Strength/Skill/Stability

3-4 Rounds:
a) Double Handle Bent Row w/1-second pause @ top x 10 Reps
b) Banded Straight arm Lat Pulldowns x 10
c) Romanian Deadlift w/5-second descent x 8

Conditioning
25 Dumbbell Snatch (50/35)
15 Overhead Squats (115/75)
800m Run
15 Overhead Squats (115/75)
25 Dumbbell Snatch (50/35)

Auxiliary
Pull Finisher

WOD: 4/30/19

Skill/Stability/Strength
EMOM 10:
Back Squat x 2 Reps
*Start at 70%, climb if possible
After 2 Minutes Rest, perform 1 set ME Back Squats @ 70%

Conditioning
400m Run
20 Box Jumps (24/20)
40 KB Swing (70/53)
20 Box Jumps
400m Run

Auxiliary
3 Rounds:
A) Strict GH Raises
B) Banded  medial/lateral hip abductions x 10 each leg

WOD: 4/25/19

Conditioning
3 Rounds:
30 KB Swings (53/35)
20 Calorie Row

Skill/stability/strength
“Bulletproof Shoulder Complex”
1) 4-5 Rounds:
2 arms simultaneous, using dumbbells:
Front Raise x 8-10
Lateral Raise x 8-10
Prone, Reverse Fly x 8-10

2) finish with 2 sets to failure:
a) Upright Row
b) Bottoms-Up Kettlebell Press

*All movements should maintain midline stability and should be slow/strict