SATURDAY 6/03/17

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WARM UP
Trainer’s Choice

 

WOD

Partner WOD

 

5 Min AMRAP

10 Deadlifts 45/35

10 Box Jumps 24/20

10 DB Snatches 50/35

 

Rest 2 Minute

 

5 Min AMRAP

10 Power Cleans 65/55

10 Box Jumps

10 DB Snatches

 

Rest 2 Minute

 

5 Min AMRAP

10 Squat Cleans 95/65

10 Box Jumps

10 DB Snatches

 

Rest 2 Minute

 

5 Min AMRAP

10 Clean and Jerks 115/75

10 Box Jumps

10 DB Snatches

 

Rest 2 Minute

 

5 Min AMRAP

10 Thrusters 135/95

10 Box Jumps

10 DB Snatches

THURSDAY 6/01/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

Not For Time

 

3 Rounds

:30 Second HS Hold

10 Pushup

10 Ring Rows

10 Supermans

 

WOD

30 Min EMOM

 

Minute 1 – 15/12 Cals on Rower

Minute 2 – 25 KB Swings

Minute 3 – 50 Double Under

Minute 4 – 30 Seconds on TrueForm

Minute 5 – 12 Burpees

Minute 6 – 20 AbMat Situps

TUESDAY 5/30/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

10 Back Squats @ 65% Of 1 RM

10 High Box Jumps

Rest 2 Minutes

X 4

 

WOD

Every 5 Minutes for 25 Minutes

 

250 M Row

15 Burpees

10 T2B

5 Ring Dips

 

MONDAY 05/29/17

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WARM UP
Trainer’s Choice

 

WOD

Memorial Day

 

“Murph”

 

Option 1 (Can Be Done By Yourself Or With A Partner)

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

 

Option 2

800 M Run

20 Rounds Of:

5 Pullups

10 Pushups

15 Air Squats

800 M Run

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d name 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.

 

 

SUNDAY 5/28/17

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WARM UP
Trainer’s Choice

 

WOD

Skill

 

(0:00-10:00)

Build To a Tough Triple Back Squat

 

(15:00-25:00)

EMOM

 

Even- 6 Squat Cleans 135/95

Odd- 15 Hand Release Pushups

 

(30:00-40:00)

10 Minute AMRAP

 

15 Box Jump Overs 24/20

15 Push Press 115/75

15 AbMat Situps

SATURDAY 5/27/17

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WARM UP
Trainer’s Choice

 

WOD

Partner WOD

Buy in 150 KB Swings

 

50/40/30/20/10

Thrusters 65/45

Burpees

DB Single Arm Snatches 40/30

Buy Out 1 Mile Run

 

THURSDAY 5/25/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds Not For Time (20 Minutes)

10 Strict Pull-Ups

10 Ring Dips

20 Back Extension

10 DB Press

 

WOD

20 Minutes Cap

 

Ascending Ladder By 5 Starting at 10

10 Wallballs

10 Double Unders

10 KB Swings

*200 M Row After Every Round

TUESDAY 5/23/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Every 4 Minutes for 20 Minutes Complete

250 Meters Row

10 Burpees

50 Double Unders

 

WOD

AMRAP 5 Minutes of:

5 OHS 95/65

7 T2B

 

Rest 3 Minutes

 

AMRAP 5 Minutes of:

5 Squat Snatches 95/65

7 Pull-Ups

 

Rest 3 Minutes

 

100 Hollow Rocks

 

SUNDAY 5/21/17

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Trainer’s Choice

 

FIRST…

Skill

4 Rounds

 

250M Row

.25M Run

 

Rest 1 Minute Between Rounds

 

WOD

AMRAP 11 Minutes of:

 

10 Power Snatches (75/55)

30 Double Unders

SATURDAY 5/20/17

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WARM UP
Trainer’s Choice

 

WOD

Partner WOD

 

6 Stations With 3 Minutes at Each Station

2 Rounds Through

 

Station 1 – 75 Wall Balls

Station 2 – 700M Row

Station 3 – 4 Rounds of Cindy (5 PullUps/ 10 PushUps/ 15 Air Squats)

Station 4 – 50 DB Thrusters 50/35

Station 5 – 70 KB Swings 53/35

Station 6 – 40 Burpee Box Jumps 20/24