Author: slhayes10

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

3 Rounds

-200 Meter Run
-20 Barbell Power Clean

Rest 1 Minute

200 Meter Run
15 Barbell Push Press -OR- Barbell Push Jerk

Rest 1 Minute Between Rounds

Suggestions

Men: 75-95# Women: 55-65#

Goal: 4:00-6:30

Coaches Notes

One round of this workout will be the run, power cleans, the 1 minute rest, another run, and push jerks. Then rest 1 minute between rounds.

Push the pace on the runs to keep it within 45-60 seconds. These should feel pretty close to a sprint.

Use a strong hip extension and pull to finish the power cleans in 2 quick sets or hang on for unbroken since you have a rest coming up. Use a challenging weight and complete them in 40-60 seconds.

After the rest, hit the second run hard and then tackle those push jerks. Use your legs to load the weight then jump, punch, and land to finish with arms locked out overhead. Hang on for 15 reps to be done in 30-45 seconds.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats

WOD – “MURPH”

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

*For an extra challenge, wear a 20# weight vest.

Scaled Version: “1/2 MURPH”
For Time:
800 Meter Run
50 Pull Ups
100 Push Ups
150 Air Squats
800 Meter Run

Michael P. Murphy
Lieutenant Michael P. Murphy

This workout is a tribute to Lt. Michael P. Murphy, a Navy Seal who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Awarded the Congressional Medal of Honor posthumously for his heroic actions during “Operation Redwing.” While pinned down by the enemy, Lt. Murphy left the safety of his covered position into a hail of enemy gunfire to establish communications and request immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. Every memorial day, he is honored for his selfless actions. A reminder to all of us to live our lives selflessly as Lt. Murphy did.

For those with bad knees, you can modify running with rowing. 1 mile is 1600 meters. Also, modify pull ups with banded or jumping. Push ups are standard chest to ground and full extension at the top. Air squats below 90 degrees with full hip extension on ascent. Partition the pull ups, push ups, and squats as needed. A good method to use when partitioning the pull ups, push ups, and air squats is do 20 rounds of “Cindy” if doing the full version. Start and finish with a mile run. Please be smart with this workout and do not injure yourself. There is no shame in doing the scaled version. The only shame comes from choosing to do nothing at all. You are capable of more than you think. This will be the only workout for this set. Scale as needed, but go harder than you normally would to honor this great man.

Movement Video(s):

MURPH workout

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “SET”

Every Minute on the Minute, For As Long As Possible (Up to 15 Minutes)

-6 Barbell Power Clean
-4 Barbell Thruster

Suggestions

Men: 95-115# Women: 65-75#

Goal: Complete 10-15 Minutes
Goal: Challenging but Allows You to Get through at least 10 Minutes

Coaches Notes

For all you barbell cycling lovers – this one’s for you!

Choose a weight that allows you to get through at least 10 minutes of this. If by round 7 or 8 you’re questioning whether or not you will make it – you’re on the right path but do your best to hold on until round 10. Keep in mind you can only score consecutive minutes. So for example if you only complete to minute 8 your score would be: 8 minutes & weight used. That doesn’t mean you have to stop – but that is your score. If you would like to complete 2 more rounds to get a total of 10 in you’re more than welcome.

Take time warming up for this and establishing an appropriate weight for you. The weight should scare you just a bit but you should also be confident in your ability. For the power clean, ideally these are touch and go for an unbroken set of 6 reps. If you do happen to break these up or go to singles these need to be quick with minimal rest. Even as you get tired be sure to set your back for each rep. For the thruster all 4 reps need to be done in an unbroken set of 4 reps. Do your best to make quick work of these – we would recommend minimizing time under tension to allow for more rest.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

4 Rounds
Each Round is on a 3 Min Clock

400 Meter Run
With time remaining, Max Rep Kipping Pull Up -OR- Strict Pull Up

Rest 1 Minute Between Rounds You can also do this version with:

30 Cal (M) / 22 Cal (W) Assault Bike -OR- 36 Cal (M) / 26 Cal (W) Row

Suggestions

No weight needed today!

Score: Total Number of Kipping or Strict Pull Ups

Goal: Kipping: 50-100 Reps – Strict: 25-60 Reps

Coaches Notes

With the remaining time of 3 minutes after your run, accumulate as many pull ups as possible. Immediately after, rest 1:00 before the start of your next round.

At moderate intensity, the runs should take no more than 2:15, so customize your distances accordingly. Focus on good running mechanics like shoulders pulled back/down, arms by your side, and a smooth breathing pattern.

Take a second or two before you begin your pull ups and shoot for a large unbroken set. For the kipping technique: as you hang from the bar, arch your body by actively pulling your feet behind you with the torso pushing through the arms. Then swing your feet forward while extending the hips, and as you feel your body become weightlessly moving upwards, finish with a strong pull to clear the chin over the bar. Push away from the bar to come back down, and reset the feet back behind you for the next rep. Aim for 10-25 reps per round.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “HATSHEPSUT”

-50 Burpee Pull Up

Rest 3 Minutes

-50 Burpee Box Jump

Suggestions

Men: 20-24″ Box Women: 16-20″ Box

Goal: Part 1: 5:00-8:30 Part 2: 3:30-7:00

Coaches Notes

All bodyweight today and lots of burpee variations! For Part 1 you will want to average 10-6 reps per minute and for Part 2 you will want to average 14-7 reps per minute to finish within the goal times.

For this workout, it’s going to be very important that you start at a pace that is sustainable for you. Your movements don’t necessarily need to be fast, but you do need to stay moving. If you feel your heart rate getting out of control, feel free to step in and out of each burpee to slow things.

For the burpee pull up, you can do a jumping pull up or an inverted row as needed. If you’re doing an inverted row and the transitions are taking a bit of time, consider doing 5-10 burpees followed by 5-10 inverted rows. Keep in mind there is a 3 minute rest sandwiched between each part which means you should be pushing with intensity for Part 1, trusting in your rest and pushing hard in Part 2.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

5 Sets
Each Set is a 3 Min AMRAP

(As Many Rounds and Reps As Possible in 3 Minutes)

-5 Barbell Power Clean & Jerk
-7 Barbell Back Squat
-15 Double Unders / OR 30 Single Unders

Rest 1 Minute Between Sets

Suggestions

Men: 75#
Women: 55#

Goal: 13-20 Rounds

Coaches Notes

For the clean and jerk, use a weight you can do unbroken. Use your hips to help clean the bar to your shoulders and finish with a strong jump, punch, and land to complete each rep.

Find a stable back rack position for unbroken sets of squats. Focus on using your legs to drive powerfully out of the bottom of each rep. Keep your torso upright, grip relaxed, and stand up tall at the top.

Go fast on double unders/ or single unders by keeping your jumps light and springy. We’re looking at :45 to 1:15 per round to hit today’s goal, so customize weights to accomplish this.

CLICK FOR SCALING OPTIONS