Monthly Archives: May 2015

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 •… Read More »

Category: 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… Read More »

Category: WOD

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… Read More »

Category: WOD

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… Read More »

Category: WOD

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… Read More »

Category: WOD

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… Read More »

Category: WOD