Blog Posts

Monday 5/29/23

5/29/2023

9:00 am!

Daily WOD: Murph: a run through the park with some body weight exercises!

Saturday 5/27/23

5/27/2023

Team Row - 3 Person

Row 10,000 meters

-Switching every 250 meters
-Athletes must complete 7 burpees after each row effort

Thursday 5/24/23

5/24/2023

4 rounds, 3:30 each, for max reps of:

12 Dumbbell Bench Press, 50/35 lbs
9 Toes-to-bars
16 Wall Balls, 20/14 lbs
Max reps in remaining time Strict Pull-ups

Wednesday 5/24/23

5/24/2023

6-8 Sets (building)

1 Power Clean + 1 Hang Squat Clean

21-15-9

Squat Clean
Ring Dips

Tuesday 5/23/23

5/22/2023

Max Bar Hang

AMRAP 21 + Finish Movement

10 Pull-ups or Ring Rows
15 Ball Slams
20 Bicycle Crunches/Hollow Rocks (alternate on rounds)

*on 7 & 14 mins: 400m Run, 500m Row, or 200m Plate Carry 45/25

Monday 5/22/23

5/21/2023

Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 reps

This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Saturday 5/20/23

5/20/2023

Turkish Get Up, 3-4 sets of 2/side
Handstand Walk Practice, 3-4 sets
L-Hang, 3-4 sets of max holds

Partner Conditioning:

1,000/800m Row
50 Alternating Devils Press
1,000/800m Row
50 Toes to Bar
1,000/800m Row

friday 5/19/23

5/18/2023

Push Press + Jerk (building weight)

1-1-1-1-1

Every 2 min x 8

10 Toes to Bar
10 Bench Press (115/75)
30 Double Unders

Thursday 5/18/23

5/17/2023

Warm-up: 1 mile Run

For max reps:

Tabata bike calories

Rest 1 minute

Tabata squats

Rest 1 minute

Tabata bike calories

The Tabata interva: 20 seconds/10 seconds rest, for eight intervals.

Cool Down: 1 mile Run

Wednesday 5/18/23

5/17/2023

Deadlifts

5 sets of either 1, 3, or 5 reps

3 Sets of 10:

Weighted Glute Bridge
Barbell Roll-outs
Good Mornings

Tuesday 5/16/23

5/16/2023

AMRAP 7

15/12 Cal Row
9 Burpees over the Rower

(rest 2 min)

AMRAP 7

15/12 Cal Bike
9 Thrusters

(rest 2 min)

EMOM: 7

1 Overhead Squat

Monday 5/15/23

5/14/2023

4 rounds, each round for time, of:

30 Running Single Unders
10 Dumbbell Burpee Power Cleans, 50/35 lbs
20 Double Unders
10 Dumbbell Thrusters, 50/35 lbs

Saturday 5/13/23

5/13/2023

[TEAMS OF 3]

Every 10 Minutes x 3 Rounds:
800 Meter Team Run
Max Calorie Bike

*5 Strict Pull-ups Every Time You Get Off Bike
*Scoring: Calories

Friday 5/12/23

5/11/2023

Build to a Heavy Set for the Day:

5 Front Squats

For Time:

20 Front Squats
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters

Barbell: (115/85)

Thursday 5/11/23

5/10/2023

For Time:

1 Mile Run
500m Row
1000m Bike
500m Row
1000m Bike
1 Mile Run

Wednesay 5/10/23

5/9/2023

Sumo Dead-lift

8-8-4-4, building

3 Point DB/KB Row

4 sets of 8-10/side, across

21-15-9

Pull-ups
SDLHP (75/55)
Reverse Lunges per side

Tuesday 5/8/23

5/8/2023

Push press: 5-5-3-3-3-1-1-1-1-1

Monday 5/8/23

5/7/2023

Power Clean, 5 sets of 3, across
Strict Ring Dips, 5 sets of 2 RIR

10 Rounds For Time

1 Handstand Push Up
3 Toes to Bar
5 Burpees
7 AKBS 55/35

Saturday 5/6/23

5/6/2023

Time domain: 15-20 mins
Time cap: 20 minsLevel 3
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
75 Wall Balls, 20/14 lbs
Level 2
For time:
50 Wall Balls, 20/14 lbs
Run, 1200 m
50 Wall Balls, 20/14 lbs
Level 1
For time:
50 Wall Balls, 14/10 lbs
Run, 800 m
50 Wall Balls, 14/10 lbs

Friday 5/5/23

5/4/2023

Bench Press

10-10-10-10-10

Then:

3 sets Prone "Y-T-W-L" scapular stabilization (5 each letter)
10 Banded Pull Aparts
10 L&R Single Arm Floor Press

Thursday 5/4/23

5/3/2023

For time:

10 squat snatches, ♀ 75 lb ♂ 115 lb
10 squat snatches, ♀ 85 lb ♂ 125 lb
10 squat snatches, ♀ 95 lb ♂ 135 lb

Scaling: The big idea is that we are going to work on Snatches. Reduce the load on each set to maintain solid mechanics while pushing the intensity. Think about technique first, the loads and # of reps are less important than the quality of movement.

Beginner Option: