5/23 “Murph”

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

Memorial Day Weekend Hours
Saturday: 9am & 10am Classes Only

Sunday: Closed
Monday: Closed
Tuesday: Regular Hours
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“Murph” For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*You can break up the pull-ups, push ups and air squats however you want, the most common way is 20 rounds of….
-5 Pull Ups
-10 Push Ups
-15 Air Squats

Scale will be a 1/2 Murph which will be…
-800m Run
-50 Pull Ups
-100 Push Ups
-150 Air Squats
-800m Run

 

 

Open Gym

Skill Work: 12 Min EMOM
Min 1 – 20 Double Unders
Min 2 – 4 Wallwalks
Min 3 - 10 Toes 2 Bar


Strength:
Push Press 5×5
*Rest 2 Mins b/w sets

Conditioner:
-
20 KB Swings (Red,Yellow)
-30 Burpees
-30 KB Swings (Red,Yellow)
-20 Burpees
-40 KB Swings (Red,Yellow)
-10 Burpees

 

 

5/21 WOD

Memorial Day Weekend Hours
Friday: Open Gym as usual
Saturday: 9am & 10am Classes Only

Sunday: Closed
Monday: Closed
Tuesday: Regular Hours
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Strength:
A) Back Squat – 2 Reps every 3 Mins for 18 Mins
*Work up to a 2RM

B) Back Squat
Every 3 Mins for 15 Mins perform 8 reps (Find a heavy set of 8 for the day)
*Immediately after each set perform a 30 Sec Hollow Hold (If you can’t perform a proper hollow hold put your arms under your butt and do a 30 second 6″ leg lift hold)

Conditioner: 15 Min AMRAP – Teams of 3
Athlete 1 - Run 400m
Athlete 2 & 3 - Complete an AMRAP of…
-10 Power Cleans (155,95)
-15 Pull Ups (Any Style)

*Athlete 1 determines the time before athletes rotate. When athlete 1 comes in from the 400m they will become athlete 2 and will start participating in the AMRAP. Athlete 2 will become athlete 3 and will continue to do the AMRAP but will be on deck for the run. Athlete 3 will go out for the 400m run, and so on and so forth…

-Score will be total rounds completed as a team!

 

5/20 WOD

Memorial Day Weekend Hours
Friday: Open Gym as usual
Saturday: 9am & 10am Classes Only

Sunday: Closed
Monday: Closed
Tuesday: Regular Hours
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Strength: Turkish Get Up – 5 mins of Review
A) 15 Mins to find a 5rm on each arm (You can use a KB, DB, or Barbell to achieve this)
B) 15 Mins to go over form, and perfect technique using lighter weights

Conditioner: 10,9,8,7,6,5,4,3,2,1
-KB Swings (Blue,Red)
-Box Jumps (24,20) (Scale to step ups if you can’t land softly on the box!)
-Burpees

5/19 WOD

Strength:
A) Front Squat – 5 reps every 3 Mins for 18 Mins to find a 5RM

**Complete 4 sets of 10-12 RIng Rows b/w sets (elevate feet for more of a challenge)

B) 18 Min Rotating EMOM
1st Min – 12-15 Goblet Squats (Blue,Red)
2nd Min – 10 Single Leg Glute Bridges (each leg) (Scale = Regular Glute Bridge)
3rd Min – 12-15 Ring Rows (elevate feet for more of a challenge)

Conditioner: 3 Rounds For Reps-1min Max Effort Row for Calories
-1min Max Effort Pull-Ups (Any Style)
-1min Max Slam Balls (20,10)
-1min Rest
*Score is total number of reps

 

5/18 WOD

Strength A: Every 2 Mins for 20 Mins: 1 Hi Hang + Hang + Snatch from Ground
*Work Up to a Single for the complex

Strength B: 14 Min EMOM
Even Mins: 1 Hi Hang Power Snatch + Hang Power Snatch + Power Snatch From the Ground
Odd Mins: 20 Double Unders

Condtitioner: 12 Min AMRAP
5 T2B
7 Shoulder 2 Overhead (115,75)
9 Deadlift (115,75)

4/14 WOD

Strength:
A) Back Squat – 3 Reps every 3 Mins for 18 Mins – Work up to a HEAVY set of 3

B) Back Squat – 4 Sets of 8 reps (Find a heavy set of 8 for the day)
*Immediately after each set perform 10-15 Glute Bridges
-Rest 3 Mins between sets

Conditioner: Teams of 2 – 1 person works at a time (25 Min Time Cap)
Buy In - 800m Run (Both teammates run at the same time)

then…

4 Rounds of…
-10 Power Clean & Jerk (135,95)
-20 Pull Ups
-30 KB Sumo Deadlift High Pull (Blue,Red)
-40 Lunges in Place (alternating legs)

 

4/13 WOD

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Strength 1: Snatch Complex
A) 20 Mins to find a Heavy Set of the following Complex (Hi Hang Snatch, Hang Snatch, Snatch from Ground)
B) 15 Min EMOM – 1 Hi Hang Power Snatch + 2 Hang Power Snatch

Strength 2: Turkish Get Ups
-10 Mins to complete 20 Turkish Get Ups (Red,Yellow) Alternating Arms

CONDITIONER: 5 ROUNDS
-10 TOES TO BAR
-60FT PLATE CARRY (45/25)
-BEAR CRAWL 30 FT
-1 ROPE CLIMB

 

 

4/12 WOD

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WARM UP: WALL SQUATS FOR FORM (5 MINS)

STRENGTH: GOBLET SQUAT + MINI BAND LATERAL STEPS (12 MINUTES)

4 SETS, 15 REPS + 10 LATERAL STEPS EACH WAY (BAND AROUND ANKLES), 1 MINUTE REST BETWEEN SETS (BLUE, RED)

CONDITIONER: 5 ROUNDS FOR TIME

MAX UNBROKEN MUSCLE UPS SCALE DOWN IS 10 STRICT PULL UPS + 10 PUSH UPS, OR MAX UNBROKEN PULL UPS + MAX UNBROKEN RING DIPS

400M RUN