Aug 2015
A. Complete 4 rounds for time of: 5 Muscle-Up 10 HSPU 20 Toes to Bar 800m Run B. Mobilize psoas with kb – 2 min/side
Aug 2015
A. Snatch – In 15 minutes, work up to a heavy 3. Note: These are not touch and go reps. Take adequate time to reset after every rep. Rest as needed. B. Clean & Jerk – In 15 minutes, work up to a heavy 3. Note: These are not touch and go reps. Take adequate time to reset after every rep. Rest as needed. C. Mobilize T-spine with double lax
Aug 2015
A. “Fight Gone Bad” 3 rounds of 1 minute of work at each of the following stations followed by 1 minute of rest. Score is total reps performed. Wall Ball (20/14# – 10′ target) Sumo Dead Lift High Pull (75/55#) Box Jump (20″) Push Press (75/55#) Row (1 cal= 1 rep) Rest 1 minute B. Pick a nagging body part and give it some love for 5 minutes.
Aug 2015
A. Bent Over Row 4×8-10 – Across all sets. Rest at least 2 minutes. B. Complete 5 rounds of 2 minutes of work, followed by 1 minute of rest of the following: 15 Pull-Up 10 Abmat Sit-Up Max effort Double-Unders with time remaining Score equals total double unders. C. Roll out lats and low back – 3-5 minutes
Aug 2015
A. Back Squat/Front Squat 4×7/4 – across all sets. Note: Perform 7 back squats, rack it, then immediately go into 4 front squats. Rest at least 2 minutes. B. Every minute for 12 minutes Min 1 – KB Snatch x10/side (44/26#) Min 2 – Box Jump Over x10 (24/20″) Min 3 – Burpee x10 C. Couch stretch – 2 min/side
Aug 2015
Strongman Sunday Event 1 – Stone over Yoke Perform max reps in 75 seconds Event 2 – Keg Medley For time, move 3 kegs of varying sizes 50′ down and back Event 3 – Axle Shoulder to Overhead Perform max reps in 75 seconds Event 4 – Yoke carry For time, carry yoke 50′ down and back
Aug 2015
A. Complete 5 rounds for time of: 9 Dead Lift (135/95#) 7 Hang Clean (135/95#) 5 Push Press (135/95#) B. Spend 5 minutes mobilizing any area in need!
Aug 2015
A. Skill – Rowing technique practice B. Complete 4 rounds of: Row 500m – ALL OUT! 30 Abmat Sit-Ups Rest 3 minutes after each round. Try to keep a 7-10 second deviation from first to last round. Record first and last rounds. C. Roll out lumbar region with double lacrosse ball.
Aug 2015
A. 2 Push Jerk + 1 Split Jerk 5×1 – Heaviest possible across all sets. Rest at least 2 minutes between sets. B. In 6 minutes, perform as many reps as possible of: Press (strict) 95/65 * Perform 5 strict Pull-Ups every time the bar is dropped. C. Roll out scaps with lax ball – 2 minutes/side
Aug 2015
A. In 20 minutes, complete as many rounds and reps as possible of: 400m Run 15 Burpee Box Jump Over (24/20″) 30 Wall Ball (20/14#) B. Banded hamstring stretch (static hold) 2 minutes/side
Aug 2015
A. Power Clean 5×3 (touch and go) Ascend across sets ending at a 3RM. Rest 2-3 minutes between sets. B. Doubles Under’s – Max reps in 5 minutes. C. Roll out lower leg with double lacrosse ball – 2 minutes/side
Aug 2015
A. U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren. “Marco” 3 rounds
Jul 2015
Monday 150727 WOD A. Romanian Dead lift 4×5 – across all sets. Rest 2 minutes. B. Every 2 minutes for 10 minutes (5 rounds), with a 1 minute rest in between rounds, perform as many reps as possible. Pick up where you left off every subsequent round. 5 Burpee 7 Thruster (95/65#) 9 Lateral Bar Hops C. Roll out calves with double lacrosse ball – 2 minutes/side Tuesday 150728 WOD
Jul 2015
Monday 150720 WOD A. Back Squat 3×5 – Same weight across all sets. Rest a minimum of 2 minutes between each set. B. Complete 4 rounds of the following 3 minute AMRAP, resting 1 minute after each: 24 Double-Under 12 Wall Ball (20/14#) 12 KB Swing (70/53#) C. 2 minute squat hold at bottom. Tuesday 150721 WOD A. Behind the Neck Split Jerk 4×3 (Use 5-10# heavier than last week)
Jul 2015
Monday 150713 WOD A. Press (strict) 3×5 – Add 5# to last weeks weight used ONLY IF you made all 3 sets of 5 reps. Rest a minimum of 2 minutes. B. Bar dips x30 (Use rings if you can perform at least 15/10 strict full depth bar dips) Rest as needed. C. For time, complete sets of 21-15-9 of: Pull-Ups (any style) Shoulder to overhead (any style) Use 90%
Jul 2015
Monday 150706 WOD A. 1 Hi-Hang P. Clean + 1 Mid Hang P. Clean + 1 P. Clean – 4×1 (Use same weight across all sets.) Rest as needed B. Every 3 minutes for 12 minutes (4 total sets) 200m Run 10 Burpee 5 P. Clean (155/105#) Tuesday 150707 WOD A. Press – 3×5 (Add 5-10# to last weeks weight ONLY if you performed ALL 5 reps in each set.)
Jun 2015
Monday 150629 WOD A. 1 Clean 1st Pull + 1 Clean Pull + 1 Power Clean – 5×1 (Use heaviest weight possible across all sets) Rest at least 90 seconds between sets. B. For time, complete sets of 21-15-9 of: Power Clean (135/95) * Perform 75 Double-Unders after each round. Tuesday 150630 WOD A. Press (strict) 3×5 – Use same weight across all sets. Rest a minimum of 2 minutes
Jun 2015
Monday 150622 WOD A. Clean First Pull 4×5 w/3 second pause above knee (use 100-110% of 1RM Clean) Rest at least 2 minutes between sets. B. “Grace” Complete 30 reps for time of: Clean & Jerk (135/95#) Tuesday 150623 WOD A. Dips (bar or rings) x50 Rest as needed B. Toes to Bar (strict) x30 Rest as needed C. HSPU (any style) x30 Rest as needed D. Row 100 calories
Jun 2015
Monday 150615 WOD A. Thruster 1-1-1-1-1 (start with a heavy, but sub-max weight and end with a 1RM) Rest at least 2 minutes between sets. B. Work 90 seconds, followed by 90 seconds rest, performing MAX reps for each of the following: 1) Wall Ball 2) Pull-Ups (any style) 3) Push-Ups 4) Row – Cals 5) Toes to Bar 6) Box Jump 7) Double Unders Score equals total reps combined.
Jun 2015
Monday 150608 WOD A. Dead lift – Establish a 2RM B. 3 rounds – NFT Turkish get-up x3/side (heaviest possible) Rest 45 seconds Bar roll outs x8 Rest 45 seconds Bench Press x6-8 (heaviest possible) Rest 45 seconds Tuesday 150609 WOD A. For time, complete the following: 150 Double-Under 30 C2B Pull-Up 30 Pvc Squat Jump 100 Double-Under 20 C2B Pull-Up 20 Pvc Squat Jump 50 Double-Under 10 C2B Pull-Up
May 2015
Monday 150601 WOD A. Dead lift – 3×7@65% of 2RM from 150504 Rest at least 2 minute between sets. Note: This is de-load week for the Dead lift. Next Monday we will be finding our new 2RM Dead lift. B. For time, complete the following: 75 Double-Unders 50 KB Swing (Russian) 70/53# 25 Burpees 50 KB Swing (Russian) 70/53# 75 Double-Unders Tuesday 150602 WOD A. Complete 4 sets: Kb/Db Box
May 2015
Monday 150525 WOD In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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
May 2015
Monday 150518 WOD A. Dead lift – 4×6@75% of 2RM established on 150504 Rest a minimum of 2 minutes between sets. Note: These are NOT touch and go reps, nor should they be dropped from the top. Pause 2 seconds between EVERY REP, staying tight while maintaining tension on the bar. B. In 12 minutes, complete as many rounds as possible of: 15 Med ball clean 20/14 15 Med ball
May 2015
Monday 150511 WOD A. Deadlift – 3×7@70% of 2RM established on 150504 Rest at least 2 minutes between sets. B. “Jackie” For time, complete the following: 1,000m Row 50 Thruster 45/35 30 Pull-up Tuesday 150512 WOD A. Ring dip – 3xME Scale – 10×6-8 sec static ring hold + negative Rest as needed. B. AMRAP 15 50 Double-under 10 Burpee 10 V-up 3 Muscle-up Score is total repetitions. Scale- 25
May 2015
Monday 150504 WOD Fitness & Performance A. Dead lift – in 20 minutes, establish a 2RM. These are not touch and go reps. Rest as needed. Compare to 150330 B. In 15 minutes, complete as many rounds as possible of: 200m Run 21 KB swing 53/36 15 Abmat sit-up 9 Squat jump Score is total rounds and reps. Tuesday 150505 WOD Fitness & Performance A. Strict press – In 15
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