(551) 427-5077

Saturday – May 31

CHIPPER

For Time:

60 Calorie Row

50 Sit Ups

40 Wall Balls (20/14)

30 Deadlifts (135/95)

20 Shoulder to Overhead (135/95)

10 Burpee Box Jumps

20 Shoulder to Overhead (135/95)

30 Deadlifts (135/95)

40 Wall Balls

50 Sit Ups

60 Calorie Row


*30 Minute Cap

*Athletes should be able to deadlift their bar 20+ consecutive times and push jerk their bar 10+ times pre-WOD while they are fresh.  If you are having a hard time figuring out how to scale, use those repetition barometers.  

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All:  Please make every effort to get to the gym on Tuesday, June 3.  Benchmark WOD #2 (1st attempt) will be taking place.  Can’t wait for that atmosphere again!  

Friday – May 30



Part 1:

5 Sets

1 Power Snatch

2 Overhead Squats

*Overhead squats are optional….only to be done if you are comfortable with OHS.  If not…this will just be a Power Snatch, then drop

Part 2:

16 Minute Ladder (Increasing by 2 each round)

Overhead Squats (65-75% of highest weight from above)

Chest-to-Bar Pull Ups

*400 M Run (or 500 M Row) between each round

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All: Sorry to be repetitive…but we will modify the OHS for those that have mobility issues.  I don’t want to front squat again, therefore you may be forced to OHS with a PVC Pipe, or training bar.  We will make sure everyone has the right scaling option if need be.


Thursday – May 29



Part 1:

EMOM (Every Minute On the Minute) – 14 Minutes

Odd: Row for Calories (13/10)

Even: 8 Burpee Box Jump Overs  (24 in/20 in)

Rep Counts and Box heights can be scaled

Part 2:

14 Minute AMRAP

200 M Run

10 MB Leg Raises

50 Side to Sides

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All:  This workout is geared towards active recovery.  You don’t need to set any world records here.  View this as one 28 minute WOD with a 5 minute break between when thinking about how to approach your pace.

Wednesday – May 28



For Time:

30 Front Squats (Bodyweight)

THEN, Straight in to

20-15-10-5

Handstand Push Ups

Wall Balls

THEN

50 Double Unders

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*ALL:  This WOD is going to be extremely difficult to do RX’d.  We will have several scaling options available…and we can scale back the weight on the front squats.  Ideally the bar will start on the ground, meaning you will have to clean the first rep every time.

Tuesday – May 27



Part 1:

5×5

Shoulder Press

Part 2:

3 Rounds – 1 Minute Each – For total reps

KB Swings (53/35)

Sit Ups

Hang Power Cleans (135/95)

Burpees

REST


*Workout is to be done “Fight Gone Bad” style.  Total reps between all movements should be totaled at the end.  No rest between stations.

Sunday – May 25

REST DAY

Thanks to everyone that came out yesterday for “Murph”.  Proud of you guys for fighthing through such a long workout.  Enjoy these next two days away from the gym and rest up!  Get outside and take in this weather and take some time to appreciate why we have this holiday.  See you Tuesday!

Saturday – May 24

“MURPH”

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile


*Pull Ups, Push Ups, and Air Squats can be divided in a multiple sets.

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*All: We are running just ONE class for Murph at 8:30 AM.  There will also be a Free Trial workout at 10 AM.  We will also be closed on Monday.

Friday – May 23

Part 1:

4 Rounds Rotating Tabata (:20 on/:10 off)

1 – Handstand Hold

2 – KB Row (Left arm)

3 – KB Row (Right Arm)

Part 2:

For Time:

20 Hang Power Snatches (95/65)

20 Overhead Squats (95/65)

20 Bar Facing Burpees

100 Double Unders

20 Bar Facing Burpees

20 Overhead Squats (95/65)

20 Hang Power Snatches (95/65)

**Overhead Squats can be replaced with front squats if athlete’s mobility cannot handle the weight overhead

**The focus of this WOD is to maintain MIDLINE STABILITY under duress.  

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ALL:  After speaking with many of you in regard to the holiday weekend, we decided that we are going to run just ONE class at 8:30 AM on Saturday.  We will be doing the infamous “Murph” workout as one big group.  In addition, we will be closed on Monday.  Any questions and concerns about that, please don’t hesitate to speak with us about that.  Thanks!

  



Thursday – May 22


3 Rounds

5 Minutes on/2 Minutes rest

10 Deadlifts (135/95)

6 Hang Power Cleans (135/95)

200 M Run

*Athletes will begin each round where they left off


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ALL:  After speaking with many of you in regard to the holiday weekend, we decided that we are going to run just ONE class at 8:30 AM on Saturday.  We will be doing the infamous “Murph” workout as one big group.  In addition, we will be closed on Monday.  Any questions and concerns about that, please don’t hesitate to speak with us about that.  Thanks!


Wednesday – May 21



For Time:

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

Back Squat (185/115)

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

Strict Pull Ups

*All…I want to make sure we do these pull ups as strict as possible.  Too much kipping after a high volume shoulder day could really burn your shoulders out.