Tuesday 6/1/21

 Strength

3 SETS FOR QUALITY
50'/50' Filly Walk
15 KB Upright Row (Light)
20 Band Pull-Aparts
-Rest as Needed b/t Sets-

WOD

210529

AMRAP x 15 MINUTES
15/10 Cal Row
:30 Plank
15 Up-Down
:30 Plank
15 Box Jumps* (20)

*Step-Down Mandatory

Mobility

FOR RECOVERY
5:00 Foam Roll Legs

Saturday 5/29/21

 MURPH

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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 ...

Friday 5/28/21

 Skill

ON A 10:00 RUNNING CLOCK…
Practice HS Hold or HS Walk

WOD

"RANNIE"
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*200m Run After Each Full Round

Thursday 5/27/21

 WOD

3 SETS FOR QUALITY
1000/800m Row
5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead (45/35)|(35/25)
-Rest 2:00 b/t Sets-

Finisher

4 ROUNDS FOR TIME (Optional)
100m Shuttle Run (25m Increments)
30 Russian Twists (Weighted Optional)

Wednesday 5/26/21

 Strength

5-4-3-4-3-2
Back Squat
*Start Moderate build to Heavy. Wave loading.

WOD

3 ROUNDS FOR TIME
20 DB Front Squats (50/35)|(35/20)
20 Hand Release Push-Ups

Finisher

FOR RECOVERY
5:00 Foam Roll/Lacrosse Ball
Traps + Upper Back

Tuesday 5/25/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy
5-Rep TNG Power Clean and Jerk

WOD

FOR TIME
10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up

Monday 5/24/21

 WOD

EMOM x 21 MINUTES
MIN 1 - 18/15 Cal Row
MIN 2 - 12 Knees to Elbow
MIN 3 - :50 Max Crossbody Mountain Climbers

(Score is Lowest Reps of Mt. Climbers)

Mobility

FOR RECOVERY
1:00 Doorway Stretch (L)
1:00 Doorway Stretch (R)
1:00 Bar Hang
2:00 Frog Stretch

Saturday 5/22/21

 TEAM WOD

PARTNER WORKOUT OPTION IN TEAMS OF 2...
FOR TIME*
800m Run
Into...
20 ROUNDS
7 Push-Ups
6 Front Rack Lunges (115/75)|(75/55)
5 Hang Power Cleans
Into...
800 Run

*P1 & P2 will run both 800m together. The 20 Rounds will be I-Go, You-Go style. P1 works through a full round while P2 rests.

Friday 5/21/21

 Strength

ON A 10:00 RUNNING CLOCK
Build to or Above Workout Weight…
1 Snatch Pull + 1 Power Snatch

WOD

10 Rounds of Snatch Holleyman*
Immediately Into...
5 ROUNDS
30 Air Squats
15 Wall Ball Ground to Overhead (20/14)|(14/10)
Immediately Into...
10 Rounds of Snatch Holleyman

* 1 Round of Holleyman = 5 Wall Balls, 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)

Thursday 5/20/21

 Skill

EMOM x 12 MINUTES
MIN 1 - :40 Double Under or Triple Under Practice
MIN 2 - :40 Pistol Squat Practice

WOD

FOR TIME*
84-60-36
Double Unders

42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**

21-15-9
Burpees

*Complete 84-42-21 and so on…
**Hold DB Any Way Above Waist

Wednesday 5/19/21

 WOD

EMOM x 10 MINUTES
MIN 1 - 5-10 Strict Pull-Ups (Weighted Optional)
MIN 2 - Cardio of Choice (Moderate)**

Immediately Into...

EMOM x 10 MINUTES
MIN 1 - 10 Strict Press (Athlete Choice, Light-Moderate)
MIN 2 - Cardio of Choice (Moderate)**

Immediately Into...

EMOM x 10 MINUTES
MIN 1 - 50 Russian Twists (Weighted Optional)
MIN 2 - Cardio of Choice (Moderate)**

*Workout for Quality
**Cardio of Choice = Run / Row / Bike 1:00 Effort. Athlete may alternate between options.

Stretching

5:00 Foam Rolling Mid-Upper Back

Tuesday 5/18/21

 Strength

5-5-5-5-5
Sumo Deadlift*
*Start Moderate & Build to Heavy

WOD

AMRAP x 15 MINUTES
7 DB Up-Downs (50/35)|(35/20)
9 DB Sumo Deadlifts
12 Box Jumps (30/24)

*LAST DAY TO ORDER MURPH SHIRTS IS WEDNESDAY!*

Monday 5/17/21

 WOD

E2MOM x 24 MINUTES
MIN 1 & 2 - 400m Run*
MIN 3 & 4 - AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups

*Run must be completed in under 2:00. Adjust as needed.

Finisher

3 SETS FOR QUALITY
10 Slow Arm Haulers
15 Hollow Rocks
-Rest as needed b/t Sets-

Saturday 5/15/21

 TEAM WOD

PARTNER WORKOUT...
AMRAP x 25 MINUTES*
40/30 Cal Bike
40 Sit-Ups
40 KB Swings (70/53)|(53/35)

*While completing Cal Bike, other partner holds a Wall Sit. While completing Sit-Ups, other partner holds a Plank. While completing KB Swings, other partner holds a Hang from the Rig. If partner completing static hold drops or rests, partner working must stop work until other partner is back in static hold.

Friday 5/14/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex:
1 Hang Clean Pull +1 Hang Muscle Clean +1 Hang Power Clean

WOD

NCFIT BENCHMARK WORKOUT
"PICK YOUR POISON”
5 ROUNDS FOR TIME
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders

Or...

5 ROUNDS FOR TIME
5 Hang Power Clean (185/135)|(135/95)
50 Double Unders

Thursday 5/13/21

 Strength

Back Squat*
6-4-4-2
*Build to a Moderate-Heavy 2-Rep

WOD

AMRAP x 15 MINUTES
40-30-20
Wall Balls (20/14)|(14/10)
20-15-10
Pull-Ups
*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.
**After the round of 20/10/100 go back to the start of the workout if time remains.

Wednesday 5/12/21

 WOD

3 SETS
ON A 7:00 RUNNING CLOCK…
800m Run
15 Hand Release Push-Ups
15 Deadlifts (185/135)|(135/95)
Max Sit-Ups in Time Remaining...
-Rest 2:00 b/t Sets-

Finisher

3 SETS FOR QUALITY
7 Rower Hamstring Curl
7 Rower Pike-Ups
-Rest as needed b/t Sets-

Tuesday 5/11/21

 Strength

3-3-3-3
Shoulder to Overhead*
*Taken from the rack. Build to a Heavy 3-Rep.

WOD

FOR TIME
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps
*Every 1:30 starting at 0:00, perform 3 Front Squats

Monday 5/10/21

 WOD

3 SETS FOR REPS
1:00 - DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 - Up-Downs
1:00 - Air Squats
1:00 - DB Hang Muscle Cleans
1:00 - Cal Bike
-Rest 1:00 b/t Sets-

Stretching

3 SETS FOR RECOVERY
1:00 Downward Dog
1:00 Plank Hold
1:00 Cobra Stretch
-Rest 1:00 b/t Sets-

Saturday 5/8/21

 TEAM WOD

IN TEAMS OF 2...
8 SETS FOR TIME*
7 Unbroken Bear Complex* (115/75)|(75/55)

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
** While P1 Performs 1 Set of 7 Unbroken Bear Complexes, P2 performs a 400m Run. Partners alternate movements until each complete 4 full Sets.

Friday 5/7/21

 WOD

ON A 5:00 RUNNING CLOCK…
35/25 Cal Bike
:30 Wall Sit
Max Rope Climbs In Time Remaining
(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…
35/25 Cal Bike
:30 Wall Sit
Max Slam Balls (30/20)|(20/10) In Time Remaining
(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…
35/25 Cal Bike
:30 Wall Sit
Max Burpees In Time Remaining
*Each :30 Wall Sit Must be performed Unbroken

Thursday 5/6/21

 WOD

AMRAP x 25 MINUTES
1000/800m Row
14 Alt. Back Rack Lunges (135/95)|(95/65)
16 Toes to Bar
18 Box Jumps (24/20)

Conditioning

FOR RECOVERY
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring Stretch (Each Side)

Wednesday 5/5/21

 Strength

EMOM x 14 MINUTES
MIN 1 - 4 Push Press (Athlete Choice, Building)*
MIN 2 - :45 Shuttle Run (EZ)
*Start Light and Build to Heavy Set of 4 with Barbell.

WOD

AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)|(35/20)*
200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

Tuesday 5/4/21

 WOD

FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)

Finisher

3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 Deadbugs

Monday 5/3/21

 Benchmark WOD

"CrossFit Total"
Max Back squat
Max Strict Press
Max Deadlift