WODs Week of 5/29
MONDAY-MEMORIAL DAY MURPH (8am class only) 1 MILE RUN 100 PULL-UPS 200 PUSH UPS 300 SQUATS 1 MILE RUN *Wearing a 20lb vest **May be partitioned however you would like, but it must start and end with 1 Mile Run Tuesday: Box Squats 5x4 building to a heavy set of 4 Metcon: Tabata x 4 (4 minutes each) 1 minute rest in between each set 1)Jumping lunges Hollow rocks 2) Sit-ups mountain climbers 3) plank hold (20seconds) Back extensions 4) evil wheels Pistols Wednesday: Warm up acce
WODs Week of 5/22
Monday: Focus: Deadlift (85%): Build to a heavy 2 rep max (for the day). Suggest rep scheme is 8,6,4,2,2,2 Metcon: 5 RFT 4 clean and jerks 155/115 6 bar muscle-ups L3, 6 Toes 2 Bar L2, 6 Pull Ups L1 40-ft. handstand walk L3, L2/L1 60 Second Plank Hold Tuesday: Focus: 10 EMOM 2 Full Snatches Metcon: 3 rounds for time of: Row 500 meters 12 squat snatches 95/65 21 deficit push-ups Wednesday: Focus: Back Squats 5x5 at 75% Pendlay row: 3x5 Choose light weight Metcon: For Time 10 p
WODs Week of 5/15
Monday: Focus: 10 min EMOM 1 Power Clean 1 Full Clean Metcon: 10 Minute AMRAP 10 Toes to Bar 10 hang cleans 115/75 Run 200m Buy out: 50 Situps Tuesday: Focus: Deadlift (80%) 3x3 then drop weight to 65% and Speed deadlift 3x3 (120 sec rest b/w sets) MetCon: “Diane” 21-15-9 Deadlift (225/155) Handstand push-ups *Optional Accessory after MetCon: Clean shrugs (60% of current): 3x5 https://www.bodybuilding.com/exercises/main/popup/name/clean-shrug Wednesday: Focus: Kipping Pull U
WODs Week of 5/8
Monday: Focus: Bear Complex - Start at 50% of 1 rm push press and build each set 7 Rounds of: Power Clean Front Squat Push Press Back Squat Push Press MetCon: 1 Mile Run or Row for Time Tuesday: Focus: 12 Minute EMOM 25m Handstand Walk + 1 MU L3 5 HSPU + 3 C2B L2 30 Sec HS Hold + 5 Ring Rows L1 MetCon: 50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14
Box jumps, 24/20 Wednesday: Focus: Halting Clean Deadlift Follow this rep scheme, building each set: 5, 5, 3, 3, 2, 2,
WODs Week of 5/1
Monday Focus: Back Squats 5x3 building to 85-90% then do one drop set of max reps at 65% Metcon: 4 Rounds of 200m run 15 KB snatches 10 Evil wheels 5 pistols Tuesday: Focus: Push Press 5x4 at 65%~75% Metcon: In teams of 2 (1 works 1 rest) RX: Row 2000, 300 Double Unders, 40 HSPU, 50 C2B Pullups, 60 Pushups, 70 WallBalls, 400M Run together Scaled: Row2000, 500singles, 50m prowler push, 50 pull-ups or 75 ring rows, 60 wallballs, 400m run together Wednesday: Focus: Clean and Jer
