 8am OLY and Intro
9am Advanced A. Metcon (Rounds and Reps) 30 min AMRAP *Partner WOD P1 - Run 600m P2 - AMRAP - 100' Sandbag Walk (150/100) 8 Bench Press @ 70% of 1RM 4 D-Balls Over the Shoulder (150/100) 4 Ring MU Transitions OR 5 RIng Rows (To midsection) + 5 Ring Dips B. Accessory 3 Rounds 40 Wtd Flutter Kicks (each side) 30 sec pallof hold (each side) 20 Wtd Traditional Sit Ups w/ ab mat 10 aggressive T2B or K2E 10am Community WOD A. Metcon (Rounds and Reps) *Partner WOD P1 - Run 400m P2 - AMRAP (0:00 - 15:00) 10 Power Cleans (115/75 lbs) 15 Shoulder to Overhead (115/75 lbs) 20 Alternating Reverse Lunges (115/75 lbs) FITNESS 16 Single-Arm DB Push Press (8 Left; then 8 Right) 16 Kettlebell Swings 16 Alternating Reverse Lunges with Kettlebell Goblet Hold (15:00 - 30:00) 10 Push Ups 15 Air Squats 20 Med Ball SU (14/10) (Over head)
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 A. Metcon (No Measure)
3 Rounds In two mins- 30/24 Calorie Row In two mins - 40 Double-Unders + 15 Wallballs (20/14) + 5 Strict Pull-Ups Scaled - 60 singles + 15 WB lighter wt + Ring Rows In two mins - 18 GHD Sit-Ups + 18 Banded Good Mornings Scaled - 30 Med Ball SU w/ ab mat + 18 Banded Good Mornings *If 5 Strict PU are challenging perform 5 ring rows here (save them for the next metcon) B. Metcon (Weight) 10 Min EMOM Odd - 5 Weighted Pull-Ups Even - 5 Front Squats *Start FS around 65% ** Scales for PU - (5 Chin ups, 2 x 5 sec controlled drop, 5 assisted PU, 10 sec flexed arm hang) FITNESS 10 Min AMRAP 10 Goblet Squats 10 Ring Rows 10 DB Lunges C. Metcon (Reps) 7 Min AMRAP Max Hang Squat Cleans (135/95) (Rx+165/115) (Scale wt) *5 Burpees at the beginning of each min FITNESS 7 Min AMRAP AMRAP 10 Russian KBS + 5 Goblet Squats *5 Burpees at the beginning of each min  A. Metcon (Calories)
*Partner WOD P1 - Runs 200m P2 - Max Cal Row P2 - Runs 200m P1 - Max Cal Row Then,,, P1 - Runs 400m P2 - Max Cal Row P2 - Runs 400m P1 - Max Cal Row Then... P1 - Runs 800m P2 - Max Cal Row P2 - Runs 800m P1 - Max Cal Row *The priority is recovery and restoration B. Mobility --- Upper Body --- 1. Puppy Pose - 1:00 2. Shoulder to Floor - 1:00/each 3. Wrist Stretches - 1:00 4. Side Lying Windmill - 1:00/each 5. T Spine Bridge stretch - 1:00 --- Lower Body --- 1. Couch Stretch - 2:00/each 2. Pigeon Pose - 2:00/each 3. Butterfly - 1:30 4. Pike - 1:00 5. Straddle - 1:00 6. Kneeling Split - 1:00  A. Skill: Handstand PU Progression Step 1 - Tripod Headstand Step 2 - Seated Z-Press Step 3 - Tripod Handstand push up piked from box Step 4 - Handstand Hold to HS negative Step 5 - Strict HS Push Up Step 6 - Kipping HS Push Up (if working towards kip) OR Deficit HS PU (if working towards strict) If proficient w/ Strict HSPU: 12 Sets for Time 30% of Max Strict HSPU B. Skill: Jerk Tech 5 Sets: Building to 3 Pausing Jerk Drives (2 seconds in dip position) 1) Heels. In the dip, we want the weight directly under our ankle bone. Referred to as the "heel arch". Despite the weight being in this specific point in the foot, we need the whole foot glued to the floor. A common fault that occurs when we think "heels" is that our toes rise into the air. The more contact we have with the ground the better. Let's glue the toes down while we find the heels. 2) Butt back. When we move into the dip, it's a common fault to allow the hips to draft forward, even if just a bit. This is referred to as the "muted hip". And in turn, as the hips mute forward, we place the weight towards the balls of the feet (if not further), and we're jumping with quads and calves. As we know, our posterior chain (hips and hamstrings) are our power source. By getting the hips back in this dip, we'll activate the posterior. It's not to the point where our torso angle changes (shoulders stay stacked on top of hips), but we want to actively remind ourselves of this critical position. 3) Push into the bar. During the dip, it's common for athletes to allow the bar to compress them further. And the bar may even move as we transition out of the dip. This translates to a loss in power, as the energy we generate from the posterior gets lost in the middle. Be big beneath the bar, pushing into it throughout, so that every ounce gets transferred to the bar when we drive up. Fitness 10 min AMRAP 14 Alternating DB Strict Press 14 Tuck Ups 14 Heavy American KBS 14 Wtd Flutter Kicks C. Metcon (Rounds and Reps) 15 Min AMRAP 40 Double Unders (1- 20 S-S-D, 2- 80 singles) 20 Dumbbell Hang CJ (50/35) (scale weight) 40 Double Unders (1- 20 S-S-D, 2- 80 singles) 10 Burpess Over DB (20 Squat Jumps) D. Extra Credit 3 Sets: 30 Banded Pull Aparts 30 Banded Tri-Extensions  A, Metcon (Time)
50 AbMat SU, 12 Shuttle Sprints, 10 Deadlifts 40 AbMat SU, 10 Shuttle Sprints, 8 Deadlifts 30 AbMat SU, 8 Shuttle Sprints, 6 Deadlifts 20 AbMat SU, 6 Shuttle Sprints, 4 Deadlifts 10 AbMat SU, 4 Shuttle Sprints, 2 Deadlifts Rx+ - 275 / 185 Rx Barbell – 225/155 Intermediate - 185/125 Scaled - Choose wt Fitness & Visitors - KBDL = DL x 2 (70/53) Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength. B. Accessory 3 Rounds: 30 Glute Bridges 200 Meter KB & DB Carry Rest 2:00 between. On the KB & DB Carry: Meters 0-100 - KB in Left Front Rack, DB in Right Hang Meters 101-200 - KB in Right Front Rack, DB in Left Hang On the Glute Bridges, move through these 30 reps with speed. Placing our heels on a bench (scale to heels on ground) with our back on the floor, come to hip extension with a half second squeeze at the top, and immediately into the next. Again, let's bring speed to this movement. On the KB & DB Carry, the first half of the walk has one KB in the front rack, while the second half we alternate. As we move through this walk, there will be a tendency to lean away from the front racked load. This is the body naturally tying to compensate for the loading. Fight against it, squaring ourselves off to the center, keeping the rib cage tightened down. Athlete's choice on loading here, but let's move first for position… and then weight.  MetCon (Time)
"Memorial Day Murph" 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. MetCon (Time) "Scaled Murph" 1/2 Mile Run 50 Pull-ups or Ring Rows 100 Push-ups 150 Air Squats 1/2 Mile Run  8am OLY and Intro
9am Advanced A. Overhead Squat 5 x 1 Tempo Overhead Squat *5s to find bottom position, 2s pause in bottom. Followed by, Overhead Squat - 10 RM B. Metcon (Time) "Fancy Pants" 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15 Overhead Squats, 200m Run 9 Hang Power Snatches, 200m Run 9 Overhead Squats, 200m Run Rx- 95/65 Rx+- 115/85 C. Accessory 3 Giant Sets: 20 Front Rack KB Box Step-Ups 15 Ring Rows 10 Strict Ring Dips Rest 2:00 between efforts 10am Community WOD Metcon (Rounds & Reps) 4 Team 25 AMRAP *Weakest link style GHD SU Cal Row Box Jump Overs (24/20) DB Snatches (50/35) (L+R = 1) **Team runs 300m every 6 mins. |
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