Workout of the day – Monday May 30th
Memorial day WOD - MURPH For time: 1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile Run*With a 20 lb Vest or Body Armor Beginners option: "Half MURPH"
2022 05 29
Workout of the day – Sunday May 29th
Warm up 6 min AMRAP: 5 90/90 5 per side staggered stance good mornings (KB held in goblet position) 5 per side lateral banded monster walks Strength Back squat 5x5 at 65% across Conditioning 15 min AMRAP : 20 med ball box steps overs 20/14 lbs, 24/20 in (hold med…
2022 05 28
Workout of the day – Saturday May 28th
Partner WOD For time, teams of 2, one partner working at a time: 30 Hang power cleans (BB: 95/65 lbs - 2 DBs: 40/25 lbs) 40 Wall balls 20/14 lbs 50 power snatches (BB: 95/65 lbs, DB: alternating single DB of 50/35 lbs) 60 Wall balls 20/14 lbs 70/64 cal…
2022 05 27
Workout of the day – Friday May 27th
Warm up 3 rounds: 10 alternating single leg glute bridges 5 jumping good mornings withh empty BB in back rack 10 KB sumo deadlifts 10 jumping squats Strength 10 min EMOM : 3 deadlifts at 65% (across) + 6 plank transitions Conditioning For time: 30-20-10 Alternating Dumbbell snatches 50/35 lbs…
2022 05 26
Workout of the day – Thursday May 26th
Warm up 30 cal row, then: 2 rounds: 20 band pullaparts 10 groiners 5 hang clusters (empty BB) Strength Every 2 min for 7 rounds: 3 hang squat cleans at 65% across Interval conditioning 3 min AMRAP: 10/7 cal row 10 American KBS 24/16 kg 10 push presses 75/55 lbs…
2022 05 25
Workout of the day – Wednesday May 25th
Warm up 3 rounds: 50 ft. lunges with twists 50 ft. single arm DB overhead lunges (light) 50 ft. donkey kicks 50 ft. high knees 50 ft. side shuffle Endurance Every 9 min for 4 rounds: 500/400m row 20 box jumps over 24/20 in 400m run 40 double DB deadlifts…
2022 05 24
Workout of the day – Tuesday May 24th
Warm up 6 min AMRAP: 5/side thoracic extensions 10 alternating plank shoulder taps 15 alternating single DB renegade rows Gymnastics Half Chelsea: 10 min EMOM: 1 round of Cindy Cindy = 5 pullups, 10 pushups, 15 air squats General Physical Preparedness 5 rounds for time: 8 burpees to 6" target…
2022 05 23
Workout of the day – Monday May 23rd
Warm up 3 rounds: 2 wall walks 4 PVC Cuban presses 6 alternating plank transitions 8 ring rows Midline / Press Every 3 min for 5 rounds: 2 push presses 10 slow straight arm plate raise 5sec up, 5 sec down) Note: Aim to finish heavier than last week, around…
2022 05 22
Workout of the day – Sunday May 22nd
Warm up 2 rounds: 10 banded good mornings 5/side lateral banded monster walk steps 30 ft. duck walk 5/leg cossack squats Strength 5 supersets: A1 - Tempo back squat - 5x5 at 75% across 30X1 tempo (3 sec descent, no pause at the bottom). A2 - 2x50 ft. broad jumps…
2022 05 21
Workout of the day – Saturday May 21st
Partner WOD In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block. There is no rest between blocks, move on to the…
2022 05 20