Workout of the Day

Friday 5.25.18

Friday 5.25.18

REMINDER: Tomorrow is our annual Memorial Day “Murph” event starting at 9am with wave 2 starting around 9:30-9:45. We invite all to stick around after and enjoy some food and drink. All are welcome!

Memorial Day Weekend Schedule:
Saturday: 9am “Murph”, NO OPEN GYM
Sunday: Open Gym 10am – 12pm
Monday: Open Gym only 8am – 11am

WORKOUT:

A. Warmup:
DROM
5:00 Passive hang, switch grip with each drop
3 sets of:
10 Press
10 Good Morning
*start with a bar and add weight to each set
100m jog

B. 5 rounds of:
100m sled drag (facing away), pick load
200m Farmers Carry, pick load
15 RDL, pick load
*Move continuously through the movements at a comfortable pace.

C. Cooldown:
Foam roll for remainder of class

Workout of the Day

Thursday 5.24.18

Thursday 5.24.18

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Wednesday 5.16.18, or last effort

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Wednesday 5.16.18 or last effort

-This is week 4 of a 5 week cycle. Next weeks lifts will happen on Friday, adding 5-10lbs on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5
-add weight each set, add 5-10lbs from last week
B. Press, 3 x 10
-add weight each set, add 2.5-5lbs from last week

D. Cooldown:
3:00 Couch Stretch, ea.

Workout of the Day

Wednesday 5.23.18

Wednesday 5.23.18

A. Warmup:
:50 easy, :10 hard x 5 Assault Bike
-or-
:45 easy, :15 hard x 5 rower
DROM
3 sets of:
10 Thrusters, bar, 65/45. 95/65
15 Hollow Rocks

B. For time:
25-20-15-10-5
KB Swings, 53/35
Pullups
*Scale pullup reps as needed

C. Cooldown:
3 sets of:
50 Banded Pull Aparts
10 Unilateral Kneeling DB Press, ea.
15 Lateral Box Step ups, ea.

Workout of the Day

Tuesday 5.22.18

Tuesday 5.22.18

A. Warmup:
Foam Roll Quads/Hamstrings, 2:00 ea.
DROM
3 set of:
:30 Supine hang
30 Mountain Climbers
15 Wall Balls

B. 3 rounds for time of:
500m Row
25 Burpees
400m Run
*Scale as needed

C. Cooldown:
3 sets of:
15 Front Raises
1:00 Lizard, ea.
1:00 Dragon, ea.

Workout of the Day

Monday 5.21.18

Monday 5.21.18

A. Warmup:
2 x 1:30 Couch Stretch, ea.
2 x 1:00 Barbell Thoracic stretch
DROM
3 sets of:
10 Snatch grip DL
10 Muscle Snatch
10 OHS
*Barbell

B. Snatch, heavy single
find in 12:00

C. 5 rounds for time of:
10 Hang Power Snatch
*60% of today’s weight
30 Double Unders

D. Cooldown:
3 x 10 Good mornings, don’t overload

Workout of the Day

Saturday 5.19.18

Saturday 5.19.18

In teams of 2:

AMRAP in 20:00

50 weighted box step overs
50 DB Thrusters
50 Burpee Pullups
*Break up reps however

at 22:00 Complete a combined mile T.T.
each will run 800m, partner 1 goes 1st then partner 2. Add times together for total time.

Workout of the Day

Friday 5.18.18

Friday 5.18.18

A. Warmup:
400m Run
Quick DROM

B. 8 x 100m Row, AFAP
-rest 1:00

C. 5 rounds of:
50m (25 O&B) Double OH KB Carry
*Use a weight that allows for full lockout of the elbows
20 Double Suitcase KB Deadlift
1 Rope Climb
*Scale up: 2 legless rope climbs

D. Cooldown:
Foam roll for remainder

Workout of the Day

Thursday 5.17.18

Thursday 5.17.18

A. Warmup:
DROM
3 sets of:
:30 Bottom of Pushup hold, 2″ off ground
*Scale time as needed
10 Lateral Box step-ups, ea.
15 Back Extensions

B. 5 rounds of:
:30 HS hold on wall
Max rep pushups
rest 2:00

C. OTM for 16:00
Min 1: 5 KB Swings, 53/35 + 9 Box Jumps, 24/20
Min 2: 10 KB Swings + 6 Box Jumps
Min 3: 15 KB Swings + 3 Box Jumps
Min 4: Rest

D. Coodown:
3 sets of:
Max DB pinch grip, ea.
1:00 Lizard stretch, ea.

Workout of the Day

Wednesday 5.16.18

Wednesday 5.16.18

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Tuesday 5.8.18

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Tuesday 5.8.18

-This is week 3 of a 5 week cycle. Next weeks lifts will happen on Thursday, adding 5-10lbs on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5
-add weight each set, add 5-10lbs from last week
B. Press, 3 x 10
-add weight each set, add 2.5-5lbs from last week

D. Cooldown:
3:00 Couch Stretch, ea.

 

Workout of the Day

Tuesday 5.15.18

Tuesday 5.15.18

A. Warmup:
DROM
3 sets of:
10 barbell bent rows
10 Push press
10 Good Mornings

B. For time:
50/35 Assault Bike Cals
50 Hang Power Cleans, 95/65
50 Burpees

C. Cooldown:
3 sets of:
10 Lateral lunges, ea.
10 Unilateral Kneeling DB press, ea.