0978:

0978: De-load week! Volume will vary but load will remain light throughout the week.

WU: 3 rounds 20 m skipping high knees, 20 climbers, 20 squats, 10 hollow rocks

STRENGTH: De-load b. squat – Coaching tip: Know your squat #’s before you come the gym.
• 2×5@50%
• 5@55%
• 2×5@60%

WOD1: 6 minutes
• 5 pull ups
• 5 push ups
• 5 squats

WOD2: 12 minutes
• 1 TGU 26/18 or DB?
• 5 single leg step up 26/18
• 5 single kb/db arm press
• 5 single arm Russian swing

Mob End: 2x2minute banded hip dist.

BW@10am- Will follow CF programming with 3rd? WOD.

0977:

WU: 5 minutes of non-talking effort: 5 KTE, 3 HRPU, 10 post squats, 20 m shuttle.

WOD: buy in – 100 abmat sit ups
5 10 15 15 10 5 time concludes at 60 HRPU!
• db hang squat clean 40/30
• DL 185/135
• CTB pull ups
• HRPU

Cash out: DU # in (1) minute. Only one bout permitted. No DU No problem: ATTEMPT!

GA: 40 SU buy in -5 5 5 5 5 5 – Unbroken SU effort for the minute.

0976:

WU: 3 rounds 5 sec HSH, 10 m bear crawl, 20 jacks, Pu bar hang 10 sec.

Mobility: roll lat, banded shoulder distraction.

STRENGTH: PRESS
• 10@60%
• 2×5@70%
• 2×3@80%
• 2×2@95%

WOD: 4 rounds (1 minute rest after each rd)
• Minute 1 – row calories
• Minute 2 – burpees
• Minute 3 -DU/SU
• Minute 4 – wall balls

0975:

0975:
WU: aerobic 8 minutes 10 cal row, run 200 m, 10 wall squats

Mobility: banded hip distraction 1x2minutes, Roll t-spine, quad, calf. Also, ankle dorsi/plantar work.

STRENGTH: b. squat
• 10@60%
• 2×5@70%
• 2×3@80%
• 2×2@90%

WOD: 5 rounds
• 10 power cleans 2/3 BW
• Run 350

Finish: 2×1 min side plank holds

BW:
WU: agility ladder work.
Mobility: Foam roll/5minutes
WOD: 25 minutes
• 5 pull ups
• 5 KTE
• 6 HRPU (3 positions)
• 15 squats
• 5 m banded monster walks
• 350 m run
• 20 sec HSH or pike hold.

0974:

WU: aerobic – 5 minutes of: 10 floor bridge, 10 m inch worm, 10 sec handstand hold, 5 strict bb presses. MOBILITY: SMR- BACK, LAT
STRENGTH: Press
• 6@60%
• 5@70%
• 4@75%
• 3@80%
• 3X2@95%
Skill work: 20 minutes to work for 2 rep effort of:
• 2 hang squat clean/GA: practice hang power cleans
Finish: Mobility- T-Spine smash 3x2minute cycles.

0973: Memorial Day Murph at 8AM & 9AM only!

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 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.

WOD: For time with 20lb. vest.

Run 1 mi
100 pull ups
200 push ups
300 squats
Run 1 mi