WOD for May 31st 2017

Fitness
Strength:
6 sets of 4 Back Squats (41x1)*


WOD:
5 rounds for time
20 Knees to Elbows
20 Dumbbell shoulder to overhead (40/25)
20 Burpees


Performance
Strength:
8 sets of 4 Back Squats (32x1)


WOD:
5 Rounds for time
20 Toes to Bar
20 Dumbbell Shoulder to Overhead (55/35)
20 Burpees to a 6" target


Optional Conditioning
Every 3 minutes for 30 minutes
25 calorie assault bike sprint

WOD for May 30th 2017

Fitness
Strength:
4 sets of 8 Strict Press
then
4 sets of 12 Dumbbell Rows using a bench


WOD:
12 Minute Amrap
5 Deadlifts (225/185)
10 Box jumps (24"/20")
15 Calorie Row


Performance
Strength:
4 sets of
8 strict press
12 barbell bent over rows (22x1)


then
6 sets of 3 z-press


WOD:
12 Minute AMRAP
5 Deadlifts(315, 255)
10 Box Jumps (30", 24")
15 Calorie Row


Optional Conditioning
4 sets
800 meter run
90 second plank
rest 1 minute

WOD for May 29 2017

Workout of the Day


15-20 minute dynamic warmup


then


"Murph"


For time:
1 mile run
100 pull-ups
200 pushups
300 squats
1 mile run


Notes:
RX is done with a 20 lb. weight vest.
May partition these movements between the runs as necessary, for example:


1 mile run
10 rounds of
10 pull-ups
20 pushups
30 squats
1 mile run

WOD for Sunday May 28

Fitness


2-4 mile run at a moderate pace.
or
5k row at a moderate pace.


Performance


2-4 mile run at a moderate pace.
or
5 k row at a moderate pace.

WOD for Saturday May 27

Fitness
Strength:


6 sets of 3 Deadlifts, ascending.


WOD:
21-15-9
DB Thrusters (35/20)
Burpees


Rest 10-15 Minutes


Mobility:
Hip-Flexor Stretch, 3 minute per leg
Pigeon Stretch, 2 minutes per side
Calf Stretch on wall, 1 minute per leg


Performance
Strength:
7 sets of 2 Deadlifts @ 85%-90% of 1RM


WOD:
Regionals Workout 2
21-15-9
DB Snatch (80/55)
Ring Dip


Rest 10-15 Minutes


Mobility:
Hip-Flexor Stretch, 3 minute per leg
Pigeon Stretch, 2 minutes per side
Calf Stretch on wall, 1 minute per leg


Optional Conditioning
2 x 1 Mile Run @ 2 mile pace

WOD for May 26th 2017

Fitness
Strength:
4 Sets of:


8 Bench Press
Rest 1 Minute
20 Hand Release Pushups*
Rest 2 Minutes


WOD:
"Grace"
For time, 30 Clean and Jerks (135, 95)




Performance
Strength:
"Grace"
For Time, 30 Clean and Jerks (135, 95)






WOD
Every 2 minutes for 16 minutes:
Odd Rounds = 5 Bench Press + 25 Pushups
Even Rounds = 20 GHD Sit-ups + 10 Toes to Bar






Optional Conditioning
10 sets
Row 250 Meters
Rest 1 minute

WOD for May 25th 2017

Fitness:
Strength:
8 sets of 3 Back Squats ascending
On a Tempo of 31x1


WOD:
3 rounds for time
20 pull-ups
40 pushups
60 air squats




Performance
Strength:
8 Sets of 3 Back Squats @ 75-85% of max squat
On a Tempo of 31x1


WOD:
3 Rounds for Time
25 Burpees to a 6" target
50 Wallballs (20/14)
75 Double Unders








Optional Conditioning:
4x1000 Meter Row @ 2000m PR pace
Rest as Needed

WOD for May 24 2017

Fitness
Strength:
5 sets of:
2 Split Jerks (with a 2 second pause in the receiving position)
rest 1 minute
7 strict pull-ups
rest 2 minutes


WOD:
18 minute EMOM
Minute 1: 10 burpees
Minute 2: 12 KB swings (53/35)
Minute 3: 14 Calorie Row
Continue this pattern through the 18 minutes.


Performance
Strength:
5 sets of :
2 split jerks
rest 1 minute
7 strict Chest to Bar pull-ups
Rest 2 minutes


WOD:
18 Minute EMOM
Minute 1 = 10 Burpee Box Jump Overs
Minute 2 = 12 KB Swings (72/44)
Minute 3 = 20 Calorie Row






Optional Conditioning:
8x400 m sprint
1:1 work to rest

WOD for Tuesday MAY 23rd

Fitness:
Strength:
6 sets
4 Overhead Squats(32x1)


WOD:
8 minute AMRAP
8 Box Jumps (20"/16")
10 Burpees
12 Pullups


Rest 5 minutes


8 Minute AMRAP
10 Knees to Elbow
20 Kettlebell Swings(53#/35#)
30 Pushups


Performance:
Strength:
In 15 minutes; Ascend to a Heavy Heaving Snatch Balance Double


then


In 15 Minutes; Ascend to a Heavy Hang Snatch Double


WOD:
8 minute AMRAP
3 Snatches (165#, 125#)
30 Double Unders


Rest 5 minutes


8 Minute AMRAP
8 Power Cleans (165#, 125#)
12 Chest to Bar Pullups






Optional Conditioning
Every 10 Minutes for 30 Minutes
100 Calorie Assault Bike

WOD for May 18th 2017

Fitness
Strength:
12 Minute EMOM
Odd Minutes = :45s Front Plank
Even Minutes = 3 Back Squats*


WOD:
16 Minute AMRAP with one set of Dumbbells (40#/25#)
10 DB Snatch Left
10 Suitcase-Carry Lunge Steps
10 DB Snatch Left
10 Suitcase-Carry Lunge Steps
5 Man Makers**


Performance
Strength:
     A.) Back Squat 5x4 @ 33X1
     B.) Plank Complex x3
                1 Minute Front Plank
                 Rest :15
                1 Minute Left Side Plank
                Rest :15
                1 Minute Right Side Plank
                Rest 1:30


WOD:
16 Minute AMRAP with one set of Kettlebells (53#, 35#)
10 KB Snatch Left
10 KB Snatch Right
20 Suitcase Carry Lunge Steps
10 KB Clean and Jerk Left
10 KB Clean and Jerk Right
20 Suitcase Carry Lunge Steps




* Work to a constant weight for the entire EMOM.
** Man Maker = pushup, row left, row right, squat clean, thruster, back to the ground and repeat.

WOD for May 17th 2017

Fitness
Strength:
7 sets, ascending in weight
2 Hang Power Clean + Push Press*
rest 90 seconds


WOD:
4 rounds for time
500 meter Row
15 Thrusters(95#, 65#)
15 Dips




Performance
Strength:
7 sets performed at 75%-85% of 1RM clean & jerk
Clean and Jerk, 1+1**


WOD:
Every 4 Minutes for 20 Minutes:
500 meter Row
20 Toes to Bar
5 Ground To Overhead (185#, 135#)




*Perform 2 hang power cleans and then Push Press from the front rack of the second clean.
**2 reps per round. Reset in between reps, roughly 5-10 seconds.