F. Squat/ Box J./ KB / Wall Ball

Warmup

400m run or row

2 rounds

10 Trunk twists

5 pull ups

10 Good mornings

5 Box Jumps

Mobility

Attack where needed. 

Strength

5/3/1 Bench Press

WOD

5 rounds for time:

5 Front squat, 185/135

7 Box jump, 24″ inch box

10 Kettlebell swings, 1.5p/1p

12 Wall ball shots

Endurance

2 Miles easy. 

Squat

Warmup

400m run or row

2 rounds

10 Trunk twists

5 pull ups

10 Good mornings

5 Box Jumps

Mobility

Roll your upper back and lax ball on the traps.

Strength

5/3/1 Back Squat

WOD

Off

Endurance

30 minutes with some varied pickups or some soccer. 

Filthy Fifty

Warmup

100 single unders

50/50 One foot jump rope 

3 rounds of Cindy

Mobility

Ankles!

Strength

Off

WOD

"Filthy Fifty"

50 Box jump (24" box)

50 Jumping pull-ups

50 Kettlebell swings (35#)

50 Steps Walking Lunge

50 Knees to elbows

50 Push press (45#)

50 Back extensions

50 Wall ball shots (20#, I think 18 is the biggest we have now)

50 Burpees

50 Double unders (Tuck jumps is a good sub)

Endurance

40-60 min run. Pay attention to your cadence. Keep it high. 

Jackie

Jackie Perez

Warmup

100 single unders

50/50 One foot jump rope 

30 Burpees (take your time and get warm)

10 Pull Ups

Mobility

Spend some time working on whatever needs attention.

Strength

5/3/1 Shoulder Press 

Follow your schedule

WOD

Jackie

1000 meter row

Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

Endurance

Off

Michael

Lt. Michael McGreevy

Warmup

100 single unders

50/50 One foot jump rope 

30 Burpees

10 Pull Ups

Mobility

Lax ball on chest, shoulders, upper back. 

Strength

5/3/1 Deadlift 

Follow your schedule

WOD

"Michael"

3 Rounds

800m Run

50 Back Extensions

50 Sit Ups

Endurance

Soccer or 10 x 100m sprints

Weekend- Run and Hero WOD

Warmup

100 single unders

50/50 One foot jump rope 

5 pull ups

10 pass throughs

10 Push Ups

5 Toes to bar

Try a front lever

Mobility

Lax ball on chest, shoulders, upper back. 

Strength

Off

WOD

Your choice, but it must be a HERO wod! I was going to put Murph in here, so that works, but feel free to try one you haven't done before. Shoot me a note and lt me know which one you did and how it went. I'd love to know!

Endurance

Medium long run. I'm thinking 1 hour to 1.5 hours depending on your last long run. 8-10 miles would be great. Go faster than your normal long run pace, but still a relaxed, easy pace. You won't be pushing the distance and time boundary, so you can afford to go a little faster.

Push Press & Box Jumps

Warmup

100 single unders

50/50 One foot jump rope 

5 pull ups

10 pass throughs

10 Push Ups

5 Toes to bar

Try a front lever

Mobility

Quads and Lower back... upper back if you have time. 

Strength

5/3/1 Bench Press

Basic rotation is week 3 (HEAVY!)

Advanced rotation is week 7 (Deload!)

WOD

1-2-3-4-5-6-7-8-9-10

Push Press @ 95/75

Box Jumps

Endurance

Off

Back Squat

Warmup

400m run or row

2 rounds:

5 pull ups

10 pass throughs

10 Lunges

5 Toes to bar

Mobility

Quads and Lower back... upper back if you have time. 

Strength

5/3/1 Back Squat

Basic rotation is week 3 (HEAVY!)

Advanced rotation is week 7 (Deload!)

WOD

Off

Endurance

40 minutes easy or some soccer. 

Hansen

Warmup

400m run or row

2 rounds:

5 pull ups

10 pass throughs

10 Lunges

5 Toes to bar

Mobility

Shoulders with the lax ball

Strength

Off

WOD

"Hansen"

Five rounds:

30 KB swings (70#)

30 Burpees

30 Sit-ups (GHD style if you can- use the bench & bar)

Endurance

3 x 1 Mile repeats with 3 min rest. Shoot for your estimated 5k pace.

Note: Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. 

KB & Push Press

Warmup

400m run or row

2 rounds:

5 pull ups

10 pass throughs

10 Lunges

5 Toes to bar

Mobility

Roller on the legs after the long run this weekend.

Strength

5/3/1 Shoulder Press

Basic rotation is week 3

Advanced rotation is week 7

WOD

7 min AMRAP

30 kettlebell swings @ 53/35

20 push-ups

Endurance

Off.

Run, sit up, OH squats

Warmup

400m run or row

2 rounds:

5 pull ups

10 pass throughs

10 Lunges

5 Toes to bar

Mobility

Roller on the legs after the long run this weekend.

Strength

5/3/1 Deadlift

Basic rotation is week 3

Advanced rotation is week 7

WOD

3 Rounds

Run 800m

30 Sit Ups

30 Overhead Squats (85/55)

Endurance

Run 30 minutes at an easy pace.

Or play some soccer.

Long Run

Warmup

400m run 

100m grapevine 

Mobility

Light stretching.

Strength

Off

WOD

Off

Endurance

Run 1 mile, then do some light stretching. Then start your long run. Go 10 minutes longer than the last time you went long. 

Note: This is the weekend post. Pick 1 day to do this and the other day should be rest. 

Big Fran

Warmup

400m run or row

5 pull ups

10 pass throughs

10 push ups

5 Toes to bar

Mobility

Lax ball on glutes.

Roller on quads and IT bands.

Strength

5/3/1 Bench Press

Basic rotation is week 2

Advanced rotation is week 6

WOD

Big Fran

21-15-9

Thrusters

Pull Ups

Then Run 800m

Then 

21-15-9

Thrusters

Pull Ups

Basically, 2 "frans" with an 800 in between.

Endurance

Off or run 20-30 minutes at an easy pace.  

Squat & Run

Warmup

400m run or row

2 rounds

10 Trunk twists

5 pull ups

10 Good mornings

5 Box Jumps

Mobility

Roll your upper back and lax ball on the traps.

Strength

5/3/1 Back Squat

Basic rotation is week 2

Advanced rotation is week 6

WOD

Off

Endurance

Run 1 mile at a "cruising pace." Then 10 short steep hill repeats (TC hill works great if you're on campus.) Recover on the way down. Then either 1 more mile or soccer. If you do the mile try to hit the pace you ran earlier (it will be harder).

Grace

Warmup

400m run or row

2 rounds

10 Trunk twists

5 pull ups

10 Good mornings

5 Box Jumps

Mobility

General stretch. Roll 1 tight body part. 

Strength

Off

WOD

Grace

30 reps for time

Clean and Jerk 135 lbs

Endurance

Off or 2-3 miles easy. 

Push Press & Burpees

Warmup

400m run or row

2 rounds

10 Back ext

5 pull ups

10 Push ups

5 Box Jumps

Mobility

Roll the IT bands & quads...

Shins if you have time.

Strength

5/3/1 Shoulder Press 

Basic rotation is week 2

Advanced rotation is week 6

WOD

20 push press @ 75

20 burpees

15 push press @ 75

15  burpees

10 push press @ 75

10 burpees

5 push press @ 75

5 burpees

Endurance

200m repeats. Recover :60s off. Go until form/pace deteriorates. Shoot for 5 good ones at top speed. Then see what you have left. Maybe 2-4 more?

Clean & Rope Climb

Warmup

400m run or row

2 rounds

10 Back ext

5 pull ups

10 Push ups

5 Box Jumps

Mobility

Full body roll. Then focus on 1 part for a couple of minutes.

Strength

5/3/1 Deadlift 

Basic rotation is week 2

Advanced rotation is week 6

WOD

AMRAP 15:00

7 Squat Clean (75% BW)

2 Rope Climbs (25 towel pull ups is a good sub)

Endurance

50 Pistols (alternating legs)

Strides & then some soccer or 30-40 min steady. 

Lunges & Burpees

Warmup

400m run or row

2 rounds

10 Back ext

5 pull ups

10 Push ups

5 Box Jumps

Mobility

Roll the IT bands.

Strength

Off 

Or if you have time...

ME: Pull Ups

3-3-2-2-2-1-1-1

I like keeping this in the rotation. It keeps us from getting too focused on kipping and forgetting about the strict strength. 

WOD

5 rounds 

50' walking lunge with overhead weight 

21 burpees

Endurance

2 mile time trial

If you're planning longer events soon take a 4 min rest and do it again. 

Sunday is off. I'll post again on Monday, but we're going through an email "migration" that is messing up my access to my various google components. Hopefully it will work itself out by then.

6 x 2 min cardio

Annie Thorisdottir- 2nd place at the games this year

Warmup

400m run

0 sit ups (Done!)

2rounds

10 Back ext

5 pull ups

10 Push ups

5 Box Jumps

Mobility

Work on the legs. 

Strength

5/3/1 Bench Press

WOD

6 rounds of:
30 seconds box jump (24") 
30 seconds burpees 
30 seconds jump rope (DU if you can) 
30 seconds squat jumps 
60 seconds rest 

Endurance

Off- I hope yesterday went well. If you took yesterday off, you should do the long interval ladder. Watch your pace. Try to get a little faster each time you shorten the run. Then try and hang on for round 2. 

Long interval ladder

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Work on the shoulders. 

Strength

5/3/1 Back Squat

WOD

Off- especially if you did all the others so far this week. If not, you can do one that you missed. Any of the last 3 would work great after squatting heavy and then a short break. 

Endurance

Run 2 x (1M, 1200m, 800m) recover 1:1

Recovery depends on your current level of conditioning. If you can, run easy. If not, walk some, then run. If that doesn't work, stop. Once you catch your breath, walk, then run easy just before you go again. 

Lumberjack 20

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Slow roll on calves, hams, and glutes.

Use a lax ball when needed.

Strength

Off 

WOD

Lumberjack 20
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Endurance

20 min easy or hike, ruck, bike or anything else. Get out and enjoy the day. More work tomorrow!

Prowler & Burpees

Warmup

50 Sit ups

3 sets of 

5 push ups

5 toes to bar

5 squats

5 pull ups

5 Back ext.

Strength

5/3/1 Shoulder Press

WOD

Prowler push: Load it up so it's heavy, but you can move it. Push it 200m and do 5 burpees every 25 meters. Then rest and take half of your weight off. Push it 300m and do 5 burpees every 75 meters. See how your times compare. Andrew and I did this as a team around the field hockey field in the pouring rain. It was a blast. We were actually 10 seconds faster on our second round. (6:55 for the heavy 200m and 6:45 for the "light" 300m)

Endurance

Do yesterday's workout if you didn't. If you did, run 30 min easy or bike for an hour or so. 

Nancy

2014 Champions!

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Quick roll on whatever needs it.

Strength

5/3/1 Week 1 (or 5 if your on the alternate schedule) 

Deadlift

WOD

"Nancy"

5 Rounds

400m Run

15 - Overhead Squats (95)

Endurance

Hill sprints, walk down.

Find a good hill between 40 and 100m Repeat for 25 minutes.

30 burpees

Trail Run 35 minutes. 

Or you could play some soccer. 

Note: If you're up for the endurance WOD, make sure it's separated from the other prats by several hours. I'm planning the Strength and metcon in the morning and then the endurance late in the afternoon or early evening. The endurance WOD is designed to drain your energy and then have you run, forcing you to dig deep and forcing your body to rely on longer term energy (fat) once the short term (glycogen) is used up. 

Rest

Camille Leblanc-Bazinet took the lead for the women.
The men's competition is very tight!

Warmup

50 sit ups

Mobility

If you feel like it.

Strength

Off

WOD

Off

Endurance

Off

Rich Froning is still in the hunt (in 5th as I write this) 

Get some rest.