Friday WOD 5/29/2015

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Sorry for the late notice. Hydrostatic Body fat testing cancelled on us. I’m in the process of finding some one locally that we can get to the gym in the next 2 weeks. Also get signed up for both the Summer games and the fit challenge. Both sign up sheets are on the front desk.

 

Warm up

Row 3x100m rest 20 sec

12 Tabata rds

5 Med ball cleans

5 Broad jumps

5 Burpees

Core

6  Tabata rds

Grass hoppers

WOD

16×100 row sprints rest 30 seconds

or

16×15 sec sprint on Air dyne rest 30 sec

then:

Run 400m

30 KB 55/35

Run 200m

25 KB

Run 100m

20 KB

Cooldown

Foam roll quads/hamstrings

Wednesday WOD 5/27/2015

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Reminder everyone!
Hydrostatic Body Fat Testing is this FRIDAY, May 29th from 9am to 8pm!
Fit challenge begins June 1st! Make sure you sign up at the front desk!
Also, June 20th is Summer Games. Make sure you sign up by June 17th!

Warm up

Grab a partner row 1k as fast as possible. Switch every 100m

12 Tabata rds

5 ring rows

5 ring dips

10 lunges

Core

8 Tabata rds

Leg raises

WOD

 Back Squat
5-5-3-3-3 (65/70%)

3 Rounds 

Run 400

10 Back rack lunges each leg one squat  135/95

6 Muscle ups

Cooldown

Air dyne 3 min

Foam roll quads/low back high booty

Lacrosse ball shoulders

Tuesday WOD 5/26/2015

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Warm up

Row 4x100m rest 20 sec

12 Tabata rds

5 Med ball cleans

5 OHS

5 broad jumps

Core

8 Tabata rds

Alternating V-ups

WOD

 Clean Complex 7 reps (increase weight each time)
1 Power Clean

1 Low Hang Clean(above knee)

1 High Hang Clean(hip crease)

15 MIN EMOM
2 Snatches (65%)+ 5 Burpees Over the Bar

Cooldown

Easy pace 500m row

10 OHS w/PVC or light bar

Monday WOD 5/25/2015

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Warm up

2rds

Run 200M

10 burpees

Get set up for the WOD

WOD

Murph photo

 

 

 

 

“Murph”

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.

 

Friday WOD 5/22/2015

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Warm up

Run 3x200m rest 20 sec

12 Tabata rds

OHS (PVC or Light Bar)

Pull up decent (hold top of pull up)

Med ball cleans

Double unders

Core

8 Tabata rds

Hollow body rock

WOD

OHS

10-8-6 (40-50-60)%

3 Rounds 
5 Chest 2 Bar Pull-ups
10 Wall Balls (20/14)
Then
 3 Rounds
10 Pull-ups
15 Wall balls

Cooldown

Easy 800m

Lacrosse ball shoulders/ fore arms

Foam roll quads

Thursday WOD 5/21/2015

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Warm up

Row 5x100m rest 20 sec

12 Tabata rds

10 walking lunges

5 burpees

5 ring dips

10 double unders

Core

8 Tabata rds

Plank holds

WOD

Front Squat
5-5-5-3-3 @70/80%

Run 800m

3 Rounds 

20 front rack lunges 115/85
20 Air squats
20 Kettle bells 55/35

Cooldown

Row easy 500m

Foam roll quads/ ham strings

Lacrosse  ball forearms

Wednesday WOD 5/20/2015

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Warm up

Air dyne 5×20 sec rest 20 sec

12 Tabata rds

5 Push ups

5 Pull ups

6 Air squats

30 Battle ropes

Core

8 Tabata rds

4 toes 2 bar

WOD

 Handstand hold or  walk practice 
Accumulate 3 min of handstand hold 

13 minute AMRAP
12 push press 95/65
6 hspu
3 bar muscle ups

Cooldown

Air dyne 3 min

Lacrosse ball shoulders

Tuesday WOD 5/19/2015

Warm up

Row 5x100m rest 20 sec

12 Tabata rds

5 Kettlebell swings

5 broad jumps

10 walking lunges

Good mornings

Core

8 Tabata rds

Alternating Knees to elbows

 WOD

 Clean
3-2-2-1-1 @70/75/80% 1 rep

 9 Minute AMRAP
5 Deadlifts 225/185
10 Box Jumps 24/20
15 Cal Row

Cooldown

Run 400m

Empty bar good mornings

Foam roll quads/calves

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