Friday

Warm Up
Run 400m or Row 500m
Dynamic 90’s
Squat Therapy
Scapular Wall Slides
Scapular Push Ups
Walking Lunges (x20)
Squatted Prayers
High Knees/Butt Kicks
Spiderman Walks
Run 200m or Row 250m

Skill Work
Back Squat
Push Press

Strength
Back Squat 

10 reps @ 70%
6 reps @ 80%
2 reps @ 90%

*Rest 3 minutes between sets

WOD
Max Rounds in 4 minutes of:

4 Push Press (115/80)
8 Pull Ups (modification: ring rows)
12 Air Squats 

Rest 1 minute, repeat for a total of 4 rounds.  

Thursday

Warm Up
Run 200m or Row 250m
PVC Pass Thru’s
PVC Figure 8’s
PVC Good Morning Variation
Goblet Squats (x20)
Lying Back Stretch
Upward Dog
Indian Sprints

Skill Work
Sumo Deadlift High Pull
Thrusters
Front Rack Lunges

WOD
3 Rounds of:
15 Sumo Deadlift High Pull (95/65)
10 KB Swings (53/35)
5 Burpees

Run 200m

3 Rounds of:
15 Thrusters (95/65)
10 Wall Balls (20/14)
5 Burpees

Run 200m

3 Rounds of:
15 Front Rack Lunges (95/65)
10 Ring Dips (modification: banded dips or box dips)
5 Burpees

Run 200m

*You will complete 3 rounds before you run 200m.  You will run a total of 3 200’s

Wednesday

Warm Up
Run 400m or Row 500m
Sampson Stretch
Light KB Swings (x20)
Supermans (x20)
Sit Ups (x20)
Push Up Complex (x20)
Walking Lunges (x20)
Wrist Wall Walks
Hanging Shrugs
Hollow Rocks
Run 200m or Row 250m

Skill Work
Power Clean
Jerk

Strength
EMOM 10 minutes of:

2 Clean & Jerks @ 75% of 1RM

WOD
10-1 of:

Power Cleans (155/105)
Toes to Bar (modification: lying v-ups)
Box Jump step downs, alternating legs each time (24/20)

20 Double Under (modification: 50 single unders) between rounds.  Ends with double unders

Tuesday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s
PVC Figure 8’s
PVC Close Grip OH Squat
Shoulder Mobility
Scapular Push Ups
Squat Walks
Inch Worms
Run 200m or Row 250m

Skill Work
Overhead Squats

Strength
Spend 12-15 minutes working on your overhead squat form, if comfortable, work your way up to a heavy set of 3 Overhead Squats

WOD
21-15-9 of:

Overhead Squats (115/80)
Lateral Burpees over Barbell
Run 400m between rounds

This workout begins and ends with a 400m run (total of 4 400’s)

Sunday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s
PVC Figure 8’s
Light KB Swings (x20
Goblet Squats (x20)
Shoulder Mobility
Quad Stretch
Inch Worms
Run 200m

Skill Work
Hang Power Clean
Push Press
Back Rack Lunges

WOD
AMRAP 16 minutes of:

8 Hang Power Cleans (95/65)
10 Push Press (95/65)
12 Back Rack Lunges (95/65)
14 Wall Balls (20/14)
300m Run

Saturday

Warm Up
Coaches Choice

WOD

“Murph”

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Or…

“Mini Murph”

For time:
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

*There will only be 1 class tomorrow at 9am.

Friday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s
PVC Figure 8’s
Arm/Leg Swings
Air Squats (x25)
Squatted Prayers
Wrist Wall Walks
Run Laps (2-3 minutes)
Lateral Shuffle
Front Rack Holds

Skill Work
Back Squats
Hang Power Cleans

Strength
EMOM 6 minutes
4 Back Squats, build up to a heavy set of 4

WOD
10 Rounds of:
5 Hand Stand Push Ups
10 Hang Power Cleans (95/65)

Cash Out:
100 Sit Ups or 100 V-Ups

*Your completed time is when you finish the sit ups or v-ups

Thursday

Warm Up
Run 400m or Row 500m
Dynamic 90’s
Superman’s (x20)
Pigeon Stretch
Dead bugs
Mountain Climbers
Lunges (x15)
Run 400m or Row 500m

Skill Work
Hang Power Snatch
Sumo Deadlift High Pull

WOD
AMRAP 10 minutes of:

5 Hang Power Snatch (95/65)
30 Double Unders (modification: 75 singles)
10 Burpees

REST Exactly 5 minutes

AMRAP 10 minutes of

5 Sumo Deadlift High Pull (95/65)
30 Double Unders (modification: 75 singles)
10 KB Swings (53/35)

Wednesday

Warm Up
Run 400m or Run 500m
PVC Pass Thru’s
PVC Figure 8’s
Abmat Sit Ups (x25)
Air Squats (x25)
Waiter Walks 
Frankenstein Walks
Toe Touches 
Skaters
Hip Mobility 
Run 200m

Skill Work
Power Clean

Strength
8 Power Cleans @ 65%
6 Power Cleans @ 75%
2 Power Cleans @ 85%
*Rest 3 minutes between sets

All reps should be touch and go (unbroken) 

WOD
AMRAP 16 minutes of:

8 Ring Dips (advanced athletes: 3 bar muscle ups or 2 ring muscle ups)
4 Power Cleans (185/125, advanced athletes: 225/155)
8 Box Jump Overs (24/20)
200m Run

 

Tuesday

Warm Up
Run 200m or Row 250m
PVC Pass Thru’s
PVC Figure 8’s
Shoulder Mobility
Mountain Climbers
Bear Crawl
High Knees (low level and high)
Lateral Shuffle
3-4 minute double practice

Skill Work
Front Squat
Push Press

Strength
Front Squat: 5, 3, 1, 5, 3, 1 

*Rest 90 secs to 2 minutes between sets
5 @ 70%
3 @ 80%
1 @ 90%

WOD
25 Push Ups
25 Wall Balls (20/14)
400m Run
50 Push Press (95/65)
400m Run
25 Wall Balls
25 Push Ups
400m Run