WOD

Tuesday

Tuesday

Hang Power Snatch (7×3)
Every 1:30 for 7 sets
Hang remix of Open 11.1 (Time)
“Hang remix of Open 11.1”
AMRAP 10
15 Hang Power Snatch (75,55)
30 Double Unders

L3: :30 DU
L2: 55/45#
L1: 45/35#, 60 SU

Cash Out
Band Y Pull- 3×15
BB Shrugs 3×10

Memorial Day

Memorial Day

Murph (Time)
For Time:
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.
To learn more about Murph click here
L3: Bodyweight
L2: Jumping PU, H/R push-up
L1: Half Murph: 800m, 50, 100, 150, 800m

Other options:
Half reps but full miles
Half miles but 100-200-300
3/4 Murph 75-125-200


Saturday

Saturday

Bull Complex
Ten Minutes to establish:
1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean
-Teamates take turns with one barbell
-weights can be added and subtracted in any order
-score is max each athlete successfully lifts combined

Teams of four
-Rest exactly five mins before Part 2
“Build a Bull Complex” (AMRAP – Rounds and Reps)
Teams of 4
AMRAP 12 Minutes
“Build a Bull Complex”
The Bull Complex is :
Deadlift + Hang Squat Clean + Shoulder to Overhead(STO) + Squat Clean

RX: 135/95#
Scaled: 95/55

The Builder style sequence is as follows:
Round 1-1 Deadlift
Round 2-1 Deadlift + 1 Hang Squat Clean
Round 3-1 Deadlift + 1 Hang Squat Clean + 1 STO
Round 4-1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean
Round 5-1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean + 1 Deadlift

Athlete #1 will continue to add a repetition from the complex on the beginning of his round and each athlete following will have to follow suit and perform the same portion of the complex. This complex will continue to build for the full allotted time cap. For example round 8 will be two complete complexes and athlete 1 will start with 1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean + 1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean.

Coach Notes:
-The reps do not have to be unbroken but for the squat clean the hang position must always be re-established at the top of the deadlift if the barbell is dropped and picked up off the ground (like DT),
-Every athlete must get through round 4 of this complex builder. After round 4 you will have the option of performing 10 burpees over the bar instead of taking your turn in the complex but your burpees do not count as reps for the workout. Only the athlete skipping their turn has to perform the burpees.
-Power Clean into a Front Squat will be allowed for a Squat Clean
-Thrusters will be allowed for STO


Friday

Friday

Kinda filthy (Time)
“Kinda Filthy”
50 Cal Row
50 Box jumps (24,20)
50 Walking Lunges
50 Burpees
50 Wallballs (20,14)

L2: 14/10#, Step-ups
L1: Air squats

Finisher
Metcon (No Measure)
EMOM 12
Min 1: 15/12 Cal Row/Ski
Min 2: Mtn Climbers
Min 3: 5-10 Strict Pull-ups

-Sub pull-ups for rows or face pulls if coming for Murph monday

Fit Camp

Fit Camp

Warm-up
AMRAP 10
Teams of two:

100m run/jog
5 tire flips
10 hollow rocks
100m bear hug carry ( sandbag, slam ball,or wall ball)
Partner 1 completes all movements
Partner 2 holds the object in a bear hug until partner 1 needs it for the carry. Soon as Partner 1 Receives the object Partner 2 starts their run.
*If the object hits the ground 10 Burpee Penalty

Metcon (Time)
For Time:
400m run
30 Lateral box step ups (5 each side )
30 V-ups
30 Kb sumo Deadlift High pull 53,35
30 Sit ups
Rest 2 min
500m row
20 Lateral box step ups (5 each side )
20 V-ups
20 Kb sumo Deadlift High pull 53,35
20 Sit ups
Rest 1 min
1.5mi Bike
10 Lateral box step ups (5 each side )
10 V-ups
10 Kb sumo Deadlift High pull 53,35
10 Sit ups

Wednesday

Wednesday

Skill
12 Mins of Gymnastics Work
•HSPU/HS Walk/ Wall Walk
•Ring Dips, Bar Dips
JT The Farmer (Time)
3 Rounds for time of:
9 HSPU
15 Ring Dips
21 Push-ups
200m Farmers Carry 53/35#

Time Cap: 16 min

L3: Ab Mat HSPU; Horseshoe Dips
L2: Pike off Box; Band Dips, 35/26#
L1: Pike PU, Push-ups to box, 26/18#

Cash Out
1) DB Lateral Raise 4×15
2) Plank 4×1:00
3) V-ups 4×20

Tuesday

Tuesday

Futuristic Lover by CFNE (Time)
“Futuristic Lover” by CFNE
Front Squats 185,130#
10-9-8-7-6-5-4-3-2-1
Double Unders
10-20-30-40-50-60-70-80-90-100

Time Cap: 25 min
L3: 155/105# :10, :20, :30… attempts
L2: 115/80#
L1: Goblet Squat (heavy); 2x SU

Finisher
A) BB RDL 4×12
B) Sorenson Hold 4x :30

Monday

Monday

Gymnastics
EMOM 10 T2B Practice:
Ex. 2 K2E + 2 T2B each min

– Make an achievable goal that you can hold each min without fatiguing for later

2 Clean and Jerks
Every :90 for 6 sets
-Clean and jerk double
– work up to heavy NOT maximal
Metcon (Time)
“Hang Nail”

3 Rounds for time
10 Hang Clean And Jerks 135/95#
15 Toe 2 Bar

L3: 115/80#; Knee to Elbow
L2: 95/65# ; Knee Raise
L1: 75/55#; Toes to Post

Cash Out
5 Rounds – Super set this circuit
10 Strict Pullups Under hand grip – chest to bar is the goal
10 DB Rows Each Side
15 Face pulls
Rest about 1-2 minues after each circuit

Saturday

Saturday

Metcon (AMRAP – Rounds and Reps)
“60 Beats a Millisecond”

With a partner:
AMRAP 30
600m Run
60 Goblet Walking Lunges (53,35)
60 Situps
60 Box jump Overs (24,20)
60 Situps
60 Thrusters (45,35)
600m Run

L2: 35/26#, Step ups
L1: BW Lunge

-Partners perform the run together and can split up reps however they choose

Friday

Friday

Strength
EMOM 20
Even – 2 Deadlifts
Odd – 2 Power Cleans
Deadlift
Power Clean
Sumo Seven (AMRAP – Rounds and Reps)
“Sumo Seven”
AMRAP 7
7 Sumo Deadlift High Pull 95/65#
7 Lateral Burpees Over the Bar

L2: 75/55#
L1: 35/26# KB

Finisher
Endurance
3 RDS
15 Cal Row
15 Cal Ski
Rest 1 Min

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