Program May 23 through May 29, 2016

Memorial Day Murph is Monday, May 30. We are excited to host this event and hope all of you will join us. The shirts and tanks will be in this week. There is a sign up sheet for heat times for Murph and a sign up sheet for the BBQ as well. If you have any questions or concerns, please direct them to Coach Rob Moloney. 

CHECK OUT THE NEW ARTICLE IN THE COACHES BLOG & LEARN ABOUT WHO MURPH WAS!

Monday May 23, 2016

WARM UP:

"Bergener Warm Up"

5 Down and Up

5 Elbows High and Outside

5 Hang Muscle Snatch

6 Snatch Land (2-4-6)

5 Snatch Drop

5 Hang Power Snatch

 

STRENGTH

A. Superset starting with an empty bar:

3x5 Snatch Pulls

3x3 Snatch Pull Unders

 

B. Superset with 30-50% of 1RM Snatch

3x3 Snatch Deadlifts with 5 second negative

3x1 Pause Snatch + 2 Full Snatches

C.  5 sets to build to a heavy Full Snatch Triple

 

WOD

5 Rounds

10 Power Snatches 95/65

10 Box Jumps (24/20)

 

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FITNESS

 

Warm Up:

Tabata Plank Hold (Front/Left/Right) 3x each

 

3 rounds for quality

12 Air squats

12 Sit Ups

12 Inch Worms

 

WOD

400m run

8/8 1 Arm KB thrusters (26/35)

30 box jumps

15 burpees

6/6 KB thrusters (26/35)

20 box jumps

12 burpees

400m Run:

 

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Tuesday May 24, 2016

 

FITNESS

WARM UP:

10 leg swings

10 hollow rocks

5 inch worm + 2 pushups

10 boot straps

10 Kossacks

10 air squats

 

2 Rounds for quality:

5-5 1 Arm OH reverse lunges

5-5 1 Arm shoulder press

10 goblet squats

15 KB american swings

 

8 min AMRAP

2-4-6-8-10-12-etc…

Wall Balls

Burpees

5 min rest

Repeat in reverse for time

For example: If you complete 16 Wall Balls plus 16 Burpees in WOD 1, start at 16 Burpees and work backwards for time:

 

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Jacked and Tan

 

A) Back Squat:

Work up to a heavy single for the day

Then

5 x 5 @ 80%

 

B) 3 Sets:

10 bicep curls

20 GHD sit ups:

 

BaeWatch

With a partner complete:

100 burpees

100 medball cleans 20/14#

100 Cal row

100 pull ups

100 partner medball sit ups:

 

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Wednesday May 25, 2016

 

WARM UP

In 2 Even Teams

Wall Ball Tic Tac Toe - Best of 7 (or 10 minutes, whatever comes first)

THEN

2 Rounds for Quality

10 Meter Side Shuffle Each Direction

Inchworm down

Crab Walk Back

Samson Lunge Down

Bear Crawl Back

 

WOD 1

In Groups of UP TO 5

30 Seconds max effort Assault Bike for Calories Every 2:30 (5 Rounds)

During the Rest acumulate 30 Seconds in the bottom of a ring Rip and 30 Seconds in Ring Support

5 Minute Rest

WOD 2

As a class

Run 2K:

 

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FITNESS

 

WARM UP:

400m run

5 Inch Worms

12 hollow rocks

6 candle sticks

12 superman rocks

10 beat swings

 

WOD 1:

8 min EMOM 4-4 Single leg step ups with KB onto box

 

WOD 2:

"Helen"

3 Rounds

400m Run

21 KB Swings (53/35)

12 Pull Ups:

 

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Thursday May 26, 2016

 

LAST DAY OF THE SUMMERFIT CHALLENGE

 

Jacked and Tan

 

"Lynne" (retest)
5 Rounds
Max Reps Bench Press (Body Weight/75% of BW)
Rest 2 min
Max Reps Strict Pullups
Rest 2 min

 

 

BaeWatch

"Kelly" (retest)
5 Rounds
400m Run
30 Box Jumps (24/20)
Walls Balls (20/14)
 

 

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FITNESS

WARMUP

250m Row

10 Burpees

20 Air Squats

200m Run

 

FOR QUALITY:

3 rounds

5/5 1 Arm High Pull

10 Ring Dips

5/5 1 Arm Strict Press

5/5 1 Arm Band Pull Downs

 

WOD:

800m Run

-then-

3 Rounds For Time

12 Wall Balls (20/14)

12 Burpees

-then-

1000M Row:

 

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Friday May 27, 2016

 

Gymnastics SKILL and WARM UP

5 Minutes Practice - Tripod -> Forward Roll (fail practice)

Tuck to Head Stand Practice

10 Second Tripod Hold

10 Second Headstand Hold

20 Second Rest

20 Second Tripod Hold

20 Second Headstand Hold

1 Minute Rest

30 Second Tripod Hold

30 Second Headstand Hold

THEN

Goal: Accumulate 30 Reps of Tuck to Headstand, or 10 Minutes of practice.

 

WOD

Review Rope Climb Technique

16 min EMOM

1) 2 Rope Climbs

2) 30 Seconds Max Weighted Sit-Ups (45/25)

3) 60m Farmers Walks 70/53

4) 5 Handstand Strict Handstand Push-Ups:

 

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FITNESS

2 rounds of:

10 leg swings on each leg

10 beat swings

10 hollow rocks

10 sit ups

5 inch worms

 

16 min EMOM Stations

1. Bottom of the dip for 30 sec,

2. Handstand against the wall for 30 sec,

3. L- hang from the bar for 30 sec,

4. Hollow rocks for 30 sec.

 

12 min AMRAP

10 toes to bar

15 Reverse Lunges

20 KB swings (53/35)

 

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Saturday May 28, 2016

FITNESS

WARM UP

Review Each movement and do 2 tabata Intervals of Each (start the warm up where you will start during the workout)

 

WOD

8 Tabata Intervals of Each (shotgun start)

1 Minute Rest Between Stations

1) Burpees

2) Hollow Rocks

3) Walking Lunges

4) KettleBell Swings 70/53

5) 10 meter Shuttles

 

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Sunday May 29, 2016

PRE MURPH COMMUNITY FITNESS

 

WARM UP

With your Partner

3 Rounds for Quality

3 Junkyard Dogs Each

Wheelbarrow Down and Back (switch who crawls half way)

5 Partner Suitcase Deadlifts with Carry Barbell Each Side

 

WOD

With a Partner

6 Rounds

200m KB Carry (2x70/2x53# each group)

500m Row EACH