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WOD

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Wednesday, June 15th

Posted on by Justin

Every minute on the minute for 12 minutes:
Odd Minutes: 1-3 Muscle-ups or 1-5 Pull-ups
Even Minutes: 10 Pistols

1000m Row
80 KB Swings
60 Box Jumps
400m Run
20 Toes to bar
10 Burpees

Extra Credit:
Endurance:
100 Double Unders
1 mile Run
1000m Row

Oly/Strength:
Speed Deadlifts
OTM 10×2 @ 60% of 1RM
- Reset between reps
- max speed

Gymnastics:
Today’s in-class skill work

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Tuesday, June 14th

Posted on by Justin

Every :30 sec for 8 Rounds
Hang Power Clean + Push Press
- Keep these light and fast

Every :60 sec for 8 Rounds
Power Clean + Push Jerk

“Grace”
30 Power Clean & Jerks (135/95)

-or

“Heavy Grace”
30 Power Clean & Jerks (185/125)

Extra Credit Work:
Endurance:
400m Run / 2 min Rest
800m Run / 3 min Rest
1200m Run / 4 min Rest
800m Run / 3 min Rest
400m Run

Oly/Strength:
Front Squat 5 x 2 @ 90% of Clean 1RM

Gymnastics:
10 minutes of…
Handstand Holds
Shoulder Taps
Handstand Walks

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Monday, June 13th

Posted on by Justin

Bench Press 3
- alternated with
Pendlay Row 6
- rest 30-90 seconds between movements

12 Thrusters
400m Run
12 Shoulder to Overheads
400m Run
12 Back Squats
400m Run
12 Deadlifts
- Go as heavy as possible while maintaining unbroken reps for all movements. List the weight used in comments.

Extra Credit Work:
Endurance:
4 x 500m row @ :10sec slower than 2k pace
- 90 sec rest between intervals

Oly/Strength:
Snatch 5 sets of 2 @ 65%
- rest as needed

Gymnastics:
4 x Max Strict HSPUs
- 90 sec rest

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This Week’s WODs

Posted on by Justin

Monday, June 13th
Bench Press 3
- alternated with
Pendlay Row 6

12 Thrusters
400m Run
12 Shoulder to Overheads
400m Run
12 Back Squats
400m Run
12 Deadlifts

Tuesday, June 14th
Every :30 sec for 8 Rounds
Hang Power Clean + Push Press
- Keep these light and fast

OTM 8
Power Clean + Push Jerk

“Grace”
30 Power Clean & Jerks (135/95)

-or

“Heavy Grace”
30 Power Clean & Jerks (185/125)

Wednesday, June 15th
Every minute on the minute for 12 minutes:
Odd Minutes: 1-3 Muscle-ups or 1-5 Pull-ups
Even Minutes: 10 Pistols

1000m Row
80 KB Swings
60 Box Jumps
400m Run
20 Toes to bar
10 Burpees

Thursday, June 16th
Front Squat + Back Squat 3 + 5

AMRAP in 5
5 DB Front Squats
5 DB Shoulder to Overhead
5 NPU Burpees

- rest 2 minutes

AMRAP in 3
3 DB Front Squats
3 DB Shoulder to Overhead
3 NPU Burpees

Friday, June 17th
OTM 5×2
Hang Power Snatch

OTM 5
Hang Power Snatch + OHS

OTM 5
Hang Snatch

3 Rounds
400m Run
12 Pull-ups
10 Power Snatches (75/55)

Saturday, June 18th
50ft Farmer’s Carry

Partner Karen & Annie
150 Wallballs
- then
50-40-30-20-10
Double-unders
Sit-ups

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This Week’s WODs

Posted on by Justin

Monday, June 6th
“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Bear Complex Demo Video

Tuesday, June 7th
Every minute on the minute for 10 minutes:
Perform 1-3 Muscle-ups or 1-5 Pull-ups

Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Ring Rows

On the Minute x 20
Minute 1 – 3 Turkish Get ups Left
Minute 2 – 3 Turkish Get ups Right
Minute 3 – 15/12 Calorie Row
Minute 4 – 20 Hollow Rocks
Minute 5 – 40 Double Unders

Wednesday, June 8th
Barbell Lunge x 12

3 Rounds
500m Row
21 Box Jumps
400m Run

Thursday, June 9th
OTM 10
Hang Power Snatch + Power Snatch

5 Rounds
15 Abmat Sit-ups
15 KB Swings
100m Run
- 100m recovery walk

Friday, June 10th
Front Squat + Back Squat 5+5

“The Garage”
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

Saturday, June 11th
Shoulder Press 3

AMRAP in 3
7 KB Swings
14 Wallballs
- Rest 3 minutes

AMRAP in 3
7 Toes to Bar
14 Goblet Squats
- Rest 3 minutes

AMRAP in 3
7 KB Swings
14 Wallballs
- Rest 3 minutes

AMRAP in 3
7 Toes to Bar
14 Goblet Squats

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This Week’s WODs

Posted on by Justin

Monday, May 30th
10am Class ONLY!

“Murph”
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.

Tuesday, May 31st
Speed Back Squats x 5
- @50-60% of 1RM
- FAST! Aim to get all 5 reps in under 10 seconds

Partner WOD
8 Rounds (4 Rounds Each)
250m Row
Plank Hold

Wednesday, June 1st
Push Press 3

4 Rounds
min 1: 30/30 Waiter’s Walk
min 2: Abmat Sit-ups
min 3: Bear Crawl
min 4: Double Unders
Min 5: Rest

Thursday, June 2nd
OTM 12
Hang Power Clean + Power Clean

In 5 minutes,
Run 400m, then
AMRAP
5 Power Cleans (135/95)
5 Bar-hop Burpees

- rest 3 minutes, then

In 5 minutes,
Run 400m, then
AMRAP
5 Power Cleans (135/95)
5 Bar-hop Burpees

Friday, June 3rd
Overhead Squat 3

Endurance Day Partner Wod:
4 Rounds
400m Run
500m Row
- one partner Runs while the other rows, then switch
- both partners run and row 4x each

Saturday, June 4th
Deadlift 5

AMRAP in 4
10 Wallballs
10 KB Swings
- rest 3 minutes
AMRAP in 3
10 Wallballs
10 KB Swings
- rest 2 minutes
AMRAP in 2
10 Wallballs
10 KB Swings
- rest 1 minutes
AMRAP in 1
10 Wallballs
10 KB Swings

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This Week’s WODs

Posted on by Justin

Monday, May 23rd
Power Clean + Front Squat + Clean

AMRAP in 4
10 Squat Cleans (75/55)
5 Bar-hop Burpees

- rest 2 minutes

AMRAP in 4
10 Squat Cleans (75/55)
5 Bar-hop Burpees

Tuesday, May 24th
Split Jerk 3, 2, 1

3 Rounds
Min 1: 10 Shoulder to Overheads
Min 2: Plank Hold
Min 3: Double Unders
Min 4: Abmat Sit-ups
Min 5: Rest

Wednesday, May 25th
Hex Bar Deadlift 3

5 Rounds
200m Run
5 DB Hang Squat Cleans
5 Renegade Rows w/ Push-up

Thursday, May 26th
Endurance Day:
1200m Run
30 Burpee Box Jumps
800m Run
20 Burpee Box Jumps
400m Run
10 Burpee Box Jumps

Cash Out:
10 minutes to work on your current goal / weakness

Friday, May 27th
Power Snatch + Overhead Squat + Snatch

4 Rounds
in 2 minutes…
250/200m Row
Max Pull-ups
- rest 2 minutes between Rounds

Saturday, May 28th
Bench Press 5
- Alternated with
Pendlay Row 5

21-15-9
Box Jumps
Wallballs
KB Swings

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This Week’s WODs

Posted on by Justin

Monday, May 16th
Back Squat 1 Rep Max

3 Rounds
400m Run
10 Ball Slams
15 KB Swings

Tuesday, May 17th
Shoulder Press 3
- alternated with
Pendlay Row 6

“Jackie”
1000m Row
50 Thrusters (45)
30 Pull-ups

Wednesday, May 18th
Clean 1 Rep Max

4 Rounds
30 sec work / 30 sec rest
Plank Hold
Walking Lunges
Abmat Sit-ups
Prisoner Jumping Squats

Thursday, May 19th
Partner WOD
400m Run
50 Box Jumps
50 Burpees
800m Run
50 Box Jumps
50 Burpees
400m Run

Cash Out:
10 minutes to work on your current goal / weakness

Friday, May 20th
Snatch 1 Rep Max

Parnter 4000/3200m Row
8 x 500/400m Row

Saturday, May 21st
Thruster 3

5 Rounds
200m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Presses

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This Week’s WODs

Posted on by Justin

Monday, May 9th
Push Press + Push Jerk + Split Jerk 1

21-15-9
Push Press (95/65)
Pull-ups
- immediately into
1000m Row

Tuesday, May 10th
Back Squat 7×1

1 Mile Run

Wednesday, May 11th
Strict HSPUs

4 Rounds
7 DB Push Presses
14 Box Jumps

- rest 3 minutes

4 Rounds
7 DB Front Squats
14 NPU Burpees

Thursday, May 12th
Power Clean 2RM

Partner WOD
8 Rounds (4 Rounds each)
250m Row
15 KB Swings

Friday, May 13th
Teams of 3
100 Calorie Row
100 Burpees
100 Front Squats (95/65)
100 Toes to Bar
100 Front Squats
100 Burpees
100 Calorie Row

Saturday, May 14th
Power Snatch 2RM

3 Rounds
20 Wallballs
20 Abmat Sit-ups
400m Run

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This Week’s WODs

Posted on by Justin

Monday, May 2nd
OTM 10
Hang Snatch + Snatch

4 Rounds
10 KB Box Step-ups
15 KB Swings
250m Row
- 1 min rest

Tuesday, May 3rd
Push Press 3
- 5 Strict Pull-ups Between sets

4 Rounds
10 Kneeling Bottoms up KB Presses
10 Ring Rows

5 Rounds
200m Run
5 Renegade Rows

Wednesday, May 4th
Back Squat 5×3 @ 75-85% of 1RM

3 Rounds
- every 90 seconds
45 sec Bear Crawl / 45 sec rest
45 sec Single Unders / 45 sec rest
30/30 Side Planks / 30 sec rest
15-20 Unbroken Wallballs

Thursday, May 5th
Kipping Pull-up Clinic

3 Rounds
5-10 Pull-ups
10 Shoulder to Overhead (95/65)
10 Box Jumps

- rest 3 minutes

3 Rounds
5-10 Pull-ups
10 Shoulder to Overhead (95/65)
10 Box Jumps

Friday, May 6th
OTM 10
Hang Clean + Clean

AMRAP in 7
3 Power Cleans (135/95)
6 Ball Slams
9 Air Squats

Saturday, May 7th
Hex Bar Deadlift 3

With a Partner…
In 15 minutes
Partner Wallball 400m Run
- directly into
AMRAP
30 DB Snatches
30 Burpees to Plate
30 Abmat Sit-ups
- then, at the 15 minute mark…
Partner Wallball 400m Run

Sunday, May 8th

RUN CLUB 9am at Aspire

400m run
15 OHS (115/95/85/75/65/55 options)
20 KB swings
400m row
2 min rest

800m run
15 Front Squat
20 KB swings
800m row
2 min rest

1600m run
15 Thrusters
20 KB swings
1600m row

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