Week of 5/29 – 6/4

Saturday Murph Action.  Great job everyone!

Gym News: Remember we are only running a 9AM class and 6:45PM “Ladies Night” on Memorial Day Monday and those that didn’t have the chance to do Murph on Saturday can do it then. If you did Murph on Saturday you can do the workout we ran for today (Sunday). If you did that one too then maybe take a rest day or do a movement WOD.


Monday 5/29

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Modified Solo Option (Modified)
Mini “Murph”
Hill Loop or 1000m Row
50 Pull-ups or Ring Rows
100 Push-ups
150 Squats
Hill Loop or 1000m Row

Modified Partner Chipper Option
1 Mile Run as a team
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run as a team

Modify movements if needed to keep moving. If you are going solo, partition the pullups, pushups, and squats as you wish ( generally 5 Pull-ups, 10 Push-ups, 15 Squats x 20 Rounds). 60 min cap.

or 

Sunday Re-Run
5 Min AMRAP
3-6-9-12- etc..
Slamballs
Row Cals

5 Min Rest

5 Min AMRAP
3-6-9-12- etc..
Box Jump Overs 20in
Ski Cals

5 Min Rest

5 Min AMRAP
3-6-9-12- etc..
Russian Swings 70/53#
Air Dyne Cals


Tuesday 5/30

Performance & General Fitness
2 Rounds with a Partner
6 Min AMRAP
P1: 1 Lap Sandbag Clean & Toss (Pacer)
P2: Ski for Cals
1 Min Rest

6 Min AMRAP
P1: 12 Sandbag Ground to OH
P2: Row for Cals
1 Min Rest

6 Min AMRAP
P1: 2nd TP Farmer Carry (Pacer)
P2:  Max Tire Flips
1 Min Rest


Wednesday 5/31

Performance
 20 Mins to work to a 1RM Clean & Jerk or 5RM Hang Clean & Jerk

General Fitness
Every Other Min for 20 Mins (10 Sets)
3-5 Reps Renegade Man Makers (AHASP)

then

Teams of 3-4 /10 Min Airdyne Relay
Run to Airdyne > 20/12 Cals on Airdyne  > Run Back to tag out w/ teammate


Thursday 6/1

Performance & General Fitness
For Time:  30 Min Cap
Hill Loop
2 Rope Climbs
Flat Loop
4 Rope Climbs
400M Run
6 Rope Climbs
400M Run
4 Rope Climbs
Flat Loop
2 Rope Climbs
Hill Loop

GF: Option to row 1000/600/400M. If you are still working on rope climbs you can alter height or do Rope Up/Downs under the rig too.

then

4 Rounds NFT
10 GHD Sit-ups or 20 Standard
1 Lap Dumbbell Bear Crawl


Friday 6/2

Performance
21-15-9
Single Side Snatch to OH Squat (alternating R/L)
Burpee Pull-ups
400M Run
RX: 25/20% BW DB/KB

General Fitness
20 Mins Ascending Ladder (1,2,3,4,5 Etc)
KB Head Cutter
Burpee Pull-ups
Row x 50M (50, 100, 150, 200 etc) 


Saturday 6/3

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.


Sunday 6/4

Performance &  General Fitness
15 Min Ascending Barbell or DB/KB Complex (1,2,3,4,5 etc)

  • Deadlift
  • Hang Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row
  • Push-up

RX: 135/85#

then

Full 4 Min Tabata Cycles of the following

  • Row/Ski or Airdyne
  • Sit-ups
  • Double Unders or Dynamic Step-ups

*1 Min transition between cycles.

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