Long intervals

Warmup

400m row or run

3 rounds of:

5 Pull ups

10 push ups

15 Squats

Mobility

Take 2 min and stretch or mobilize joints.

Save lax balls and rollers for afterwards. 

WOD

Long intervals. 

Run 12 min in 1 direction. Rest 4 min.

Then run back and try to cover the distance in 12 min or less.

If you make it, repeat. 

Thrusters/ Weighted Pull Ups

Warmup
400m row or run
50 Jumping Jacks
25 back ext.
25 sit ups
15 Squats
10 push ups
5 Pull ups

Mobility
Take 2 min and stretch or mobilize joints.
Save lax balls and rollers for afterwards.

WOD
15-12-9 reps for time of:
135-lb. thrusters
45-lb. weighted pull-ups

C&J / Dips

Warmup

400m row or run

50 Jumping Jacks

25 back ext.

25 sit ups

15 Squats

10 push ups

5 Pull ups

Mobility

Take 2 min and stretch or mobilize joints.

Save lax balls and rollers for afterwards. 

Strength

Front squat

2 – 4 – 6 – 8 – 6 – 4 – 2

WOD

Group WOD today!

10 rounds for time of:

1 Clean and Jerk @ 90% of 1 RM

5 Ring Dips

Notes

Press, T2B, Hip ext

Warmup

400m row or run

50 Jumping Jacks

25 back ext.

25 sit ups

15 Pass throughs

5 Box jumps

5 Burpees

5 Hollow Rocks

 

WOD

15 minutes AMRAP:

10 body-weight bench presses

20 toes-to-bars

30 hip extensions

Memorial Day Murph

Warmup

400m row or run

50 Jumping Jacks

25 back ext.

25 sit ups

15 Pass throughs

5 Box jumps

5 Burpees

5 Hollow Rocks

Mobility

Work on anything that needs it before the WOD. This could take a while. 

WOD

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Pull ups, push ups, and squats may be divided as needed.

This one isn't about your time. It's about honoring those that died in service to our country. 

If you want to read more about Michael Murphy and his SEAL team, check out the book "Lone Survivor," by Marcus Luttrell. Marcus was the one member of the team that survived Operation Redwing. 

5k time trial

Warmup
400m run
then 2 x
30 sec squat hold
10 pass throughs
50m grapevine (karaoke)

Then do some light mobility work and
striding before the start.

WOD
Run Proctor's 5k race today!
It's starts at 9:15 on the turf.

Notes
Pay attention to your form and a high stride rate.

Light Work

Warmup
400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Push ups

Then 3 rounds of:
3 DB Ground to overhead @25 or 35
3 Burpee Box Jumps
13 Back ext. or Good mornings

Skill Work
Clean & Jerk
Light weight, just working on form. No more than 15 reps total.

WOD
What you do today depends on whether or not you plan on racing the 5k tomorrow.

Racing: run 800m at a relaxed pace. Then stretch or do 5 minutes of mobility work. Finish with 3 x 100m of quick running (you should be moving fast, but not springing. Probably the speed you used for the mile time trial). Hydrate. refuel, rest.

Not racing: 20-40 minutes of easy running. Head out anywhere you want. DO NOT decide how long you will run until you hit 10 minutes. After 10 minutes, you can decide if you feel like turning back or if you want to go for another 5-10 minutes before turning back.


Easy day. 10-20 minutes of light cardio 


You've been working hard, so today should be recovery.

Schmalls

Warmup

Day 1 results

400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Push ups

Then 3 rounds of:
3 DB Ground to overhead @25 or 35
3 Burpee Box Jumps
13 Back ext. or Good mornings

Strength

Week 3 Bench

(only up to the +set. No accessory work today) 

WOD
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Last Day results.... Huge improvement!

Time trial

Warmup

Results from 4/10/2015

400m run

20 back ext
20 sit ups

15 squats

10 pass throughs

10 push ups

5 pull ups

5 toes to bar

2 Turkish getup

2 min Squat hold

WOD

Time Trial:

1 mile

Strength

Week 1 Deadlift

Note:

We'll run the time trial 1st. Then lift once we've recovered.

Lumberjack 20

Yesterday's ruck took us "around" the bridge...

Warmup

400m run

3 rounds of:

15 sit ups

10 DB Swings (light)

10 push ups

5 pull ups

Strength

Week 3 Press

WOD

Lumberjack 20
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)

April 21, 2015

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

Today's results!

Filthy Fifty

Results from 4/14

Warmup
2 rounds of
400m run
25 sit ups
20 push ups
15 Squats
10 pistols
5 pull ups

Strength

Wk 2 Squat

WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, @35#

Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Tuck Jumps

Huge Improvement!

The Seven

Warmup

400m Row or Run
20 Squats
20 Back ext.
10 Push ups
5 Toes 2 Bar
2 karaoke

Strength
Week 2 Bench Press

WOD

"The Seven" 

Seven rounds of:

7 Handstand push-ups

7 Thrusters @135

7 Knees to elbows

7 Deadlift @245

7 Burpees

7 Kettlebell swings @70 (2 pood)

7 Pull-ups

Clean Heavy & Turkish Getup Heavy

Warmup
4 min bike
Then 2 rounds of:
5 pass throughs
5 Pull Up
10 OH Squat
50' Bear Crawl
50' Lunges

WOD
For max weight

Clean
1-1-1-1-1-1-1

Turkish Getup
1-1-1-1-1-1-1

EO3 Run

Warmup
400m Run
50 Jumping Jacks
50' Bear Crawl
50' Crab Walk
25 Pass Throughs
25 Squats
10 Pull Ups

Strength
Week 2 Deadlift 

WOD
AMRAP 30:
Run 800 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 sit ups

Holbrook

Warmup
400m Run
50 Jumping Jacks
50' Bear Crawl
50' Crab Walk
25 Pass Throughs
25 Squats
10 Pull ups

Strength
Week 2 Press

WOD
Holbrook
10 rounds for time
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Spartan 300

Warmup

400m run

1 round of Cindy For form (slow)

1 round of Cindy For Power (strong)

1 round of Cindy For Speed (fast)

Strength
Wk 1 Squat

WOD
"Spartan 300"
25 Pull Ups
50 Deadlifts @135
50 Push ups
50 Box Jumps
50 Floor Wipers
50 Single arm DB Clean & Jerk @35
25 Pull Ups

Hope

Warmup

400m run

1 round of Cindy For form (slow)

1 round of Cindy For Power (strong)

1 round of Cindy For Speed (fast)

Strength
Off

WOD
"Hope"
Burpees
Power Snatch @75
Box Jump 24"
Thruster @75
C2B Pull Ups

This is done in the "Fight Gone Bad" format. With a continuous clock, do 1 movement per minute, then rotate to the next movement. Rest 1 minute after all 5 movements are done (5 minutes of work). Then repeat for 3 or 5 rounds. Score is total number of reps completed.

Bear Crawl/ Lunges

Warmup

400m run

For form (slow)

5 pull ups

10 push ups

15 Squats 

For Power (strong)

5 pull ups

10 push ups

15 Squats

For Speed (fast)

5 pull ups

10 push ups

15 Squats

Strength

Wk 1 Bench Press

WOD

20 Burpees

200m Bear Crawl

200m run

200m Walking Lunge

200m run

200m Bear Crawl

200m run

20 Burpees

Pull Ups / Tire Jumps

Warmup
3 Tire Jumps
1 round Cindy with Box Squats
3 Tire Jumps
1 round Cindy with Front Squats
3 Tire Jumps
1 round Cindy with OH Squats

Strength
Week 2
Deadlift

WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Tire Jumps