workout of the day
06.02.17
Warm Up:1:00 Slow Bike or Row 6 Spidermans + 6 Russian Baby Makers 1:00 Slow Bike or Row 10 PVC Overhead Squats- pause :02 at the bottom 1:00 Slow Bike or Row 30 second Samson Stretch each side
Barbell Warm Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations- bar is racked on back and rotate elbows forward 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Skill: squats Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat
Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60% of 1RM Front Squat
Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 60% of 1RM Front Squat
Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat
Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 60% of 1RM Front Squat
WOD: 10:00 AMRAP 3 x burpee wall walk 9 x MB cleans 20/14 100m (50m each side) single arm KB farmer carry 32/24kg
06.01.17
Warm Up:Coach led dynamic warm up 7:00-10:00
Mid-line Primer: 3 Rounds(3:00 per round), resting as briefly as needed as you transition between stations… 30s Wall Facing Handstand Hold 20s Superman Hold 20s Side Plank Hold (each side) 30s PVC OH hold w/KB hanging from the ends 1:00 Rest between rounds
WOD 5 RFT 25m Sled push- add 2 plates/1 plate to sled 12 x Alternating hammer strikes on tire (6 each side) 10 x ball slams 30/20#
05.31.17
Warm Up:3 sets 7 behind the neck presses empty bar :20 hollow hold then... 3 sets of 3 reps- building load- dip drive https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ
Mobility: Deep squat progressions x 6 reps Ankle and wrist pulses x 10 reps Waiter squats x 6 each side https://www.youtube.com/watch?v=GWjuBPrUQiI Banded squats x 15 Banded hip bridges x 15
Skill: snatch push press + OHS 70% x 5 snatch push press + 1 OHS 3 sets of 75% x 5 snatch push press + 1 OHS
WOD: 10,9,8,7,6,5,4,3,2,1 power snatch 75/55 burpee over bar
05.30.17
Warm Up500m row, 10 spiderman lunges 400m row, 8 inchworms 300m row, 6 walk out to an extended arm plank, hold the hollow position :02 then walk feet back to hands
Primer: Choose one of the following: A) 5 x 50 Unbroken Double-Unders B) 6 x 35 Unbroken Double-Unders C) 7 x 25 Unbroken Double-Unders D) 8 x 10 Unbroken Double-Unders E) 4:00 for Max Double-Unders
Mobility: Foam roll upper back + lats 1:30 Foam roll quads 1:00 Banded hip flexor or hamstring stretch x :30 each side WOD: 15:00 EMOM min 1: 12/10 cal bike min 2: 10-12 unbroken wall balls 20/14 min 3: 15 KB swings 53/35
05.29.17
Memorial Day Murph WOD and BBQ- come to wod and celebrate our heroes with food and drink. Grilling starts at 10am. Bring something to share. Heats of Murph are 8, 8:30, 9 and 9:30am. No other classes are scheduled for today.
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
05.27.17 Family Feud
Make Up Strength/Skill WOD: Family Feud Class divides into teams of 3-4 teams As soon as one is done with sled push the next person starts. 20:00 AMRAP 50m sled push 95/45 added to sled 100m sandbag run 200m run