pat.burke

5/16/18

1. WOD (23:00-43:00)
Deadlift 2″ Block Pull (weight on 2″ blocks) – 1RM (20:00)

*Reach your 1RM in no more than 8 attempts. Allow 20:00 to reach your 1RM, and allow 2-5:00 between final 3 attempts.

2. ACCESSORY WORK (48:00-60:00)
2 x 1:00
GHD PVC-Pipe “Paddling”
Or – Russian Twists from the ground
2 x 6-8
Banded Good Mornings

COACH AND ATHLETE NOTES:
Today we try a new version of the Deadlift. This will feel strange, being higher than normal, but focus on the same techniques that you use from the floor. If you peak early, back off to 80-90% and finish out a few more reps.

5/15/18

1. WORKOUT (35:00 – 47:00)
For time:
21 Squat snatch (95lbs/65lbs)
7 Muscle ups
15 Squat snatch (95lbs/65lbs)
5 Muscle ups
9 Squat snatch (95lbs/65lbs)
3 Muscle ups

L3 – Squat Snatch (95/65), MU
L2 – Power Snatch (95/65), C2B x2
L1 – OHS (light weight), ring rows x2

2. ACCESSORY WORK (52:00-60:00)
E2M (every 2:00) for 6:00: (3 sets)
10/10 One arm dumbbells rows

COACH AND ATHLETE NOTES:
This one requires a lot of skill, but don’t miss the intent of this workout – it should be QUICK! Faster Athletes with good endurance should target 6-7 minutes, and that should be the goal for the work. Choose a load on the bar that allows you to get through a set with no more than 1 break. Push the pace!

5/14/18

1. WOD 35:00 OF YES PLEASE
AMRAP 35 minutes
Run 400 meters
3 Rope climbs
Run 400 meters
15 Clapping push-ups

L3 – 400, 3, 15 clappers
L2 – 400, 2, 15 regular
L1 – 200, 1, 10 knees

2. COOL DOWN (57:00-60:00)
1:00/1:00 Standing calf stretch

COACH AND ATHLETE NOTES:
Ok, so it’s going to be a loooong WOD. That means you can’t go hot out of the gate. Rounds 1 and 2 should be very sub-maximal, and you should make sure you consider the volume over the full 35 minutes. If Rope Climbs are a challenge, consider this 35 minutes of practice, interrupted by running and pushups.

5/11/18

Growing together.

UPCOMING EVENTS
May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

1. WOD, part 1 (19:00-40:00)
Every 3:00 for 7 sets
1 Push press

*The goal is to find a 1 rep max push press. Attempt to have all sets above 80% of anticipated max for the day.

2. WOD, part 2 (45:00-60:00)
3 Rounds NOT for time:
15 Side plank dips + 0:15 side plank hold (L/R)
20 Dumbbell rollback extensions
25 Abmat sit-ups
60 Single unders

COACH AND ATHLETE NOTES:
The starting weight should allow for a gradual build up where you peak at the 4th-5th set. If you fail, for the remaining sets reduce the load to approximately 90% of the 1RM for the day. If you are newer to the Push Press, do 3 reps every 3 minutes to work on technique.

5/10/18

Get lifted!

UPCOMING EVENTS
May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

1. WOD (43:00 – 53:00)
For time:
21-15-9
Deadlift
Box jump

L3 – 315lbs/205lbs, 30”/24” box
L2 – 225-275lbs/155-185lbs, 24”/20” box
L1 – 135-185lbs/85-125lbs, 20”/16” box

2. Accessory & Mobility Work (53:00-60:00)
2 Rounds (not for time)
10 Rollover v-sits
1:00/1:00 Lower leg barbell smash

COACH AND ATHLETE NOTES:
This WOD is short and heavy! Each set of Deadlifts is intended to be broken into many sets, so don’t be afraid to go heavy! Remember to respect the boxes and pay attention to your form, for the sake of your legs and shins. Stepping down is always a good option. Faster times will be sub-5 and everyone should plan for sub-10.

5/9/18

Caption this!

UPCOMING EVENTS
May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

 

1. RUNNING FROM CINDY (23:00 – 53:00)
For total reps:
In 8:00
Run 800 meters
in remaining time:
AMRAP rounds of “Cindy”

Rest 2:00

In 8:00
Run 800 meters
in remaining time:
AMRAP rounds of “Cindy”

Rest 2:00

In 8:00
Run 800 meters
in remaining time:
AMRAP rounds of “Cindy”

*1 round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air squats
**Leaderboard is total reps of Cindy (Reps not rounds, 1 round = 30 reps).

L3 – 800m, 5/10/15
L2 – 600m, 4/8/12
L1 – 400m, 3/6/9

2. COOLDOWN (53:00 – 60:00)
1:00 Hands on box shoulder stretch
1:00/1:00 Standing calf stretch
1:00 Upper back roll

COACH AND ATHLETE NOTES:
Today is great prep for Murph coming up in a few weeks. Everyone should try RX today and work on moving through cindy even when tired.

5/8/18

Spear throwing on the back patio!

UPCOMING EVENTS
May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

1. WOD (25:00 – 45:00)
For time:
50/40cal Row
40 Single arm kettlebell thrusters (53lbs/35lbs) alternate arms every 10 reps.
30 No push-up burpees

L3 – 50/40, 53/35
L2 – 40/30, 35/25
L1 – 35/25, 25/15

2. GYMNASTICS SKILL, STABILITY, AND STRENGTH (50:00-60:00)
Rings set at approximate knee height

2x 0:10 High plank Hold (trying to turn rings out)
2x 0:10 Ring support hold
20 Strict ring dips (accumulated)

COACH AND ATHLETE NOTES:
Now THIS is a sprint. Everyone should push hard from the beginning. Pick a thruster weight that allows you to complete each set of 10 unbroken. Faster times today should be sub-5 and no one should take longer than 10.

5/7/18

Caption this!

UPCOMING EVENTS
May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

1. WOD (25:00 – 45:00)
4 Rounds for time of:
200m Run
15m Double dumbbell or kettlebell overhead walking lunge (55lbs/35lbs dumbbell or 53lbs/35lbs kettlebell per hand)
10 Toes to bar
5 Bar muscle ups

L3 – 55/35, T2B, BMU
L2 – 35/25, Knee-Ups, Pull-Ups
L1 – 25/15(side-hold), Sit-ups, Push-Ups

2. ACCESSORY WORK (50:00 – 60:00)
50 Seated bar row to chest
50 Band face pulls
1:00/1:00 Lat roll

COACH AND ATHLETE NOTES:
This workout is difficult, and you need to avoid sprinting through it. Take you time on the technique, as most athletes will need to scale today. Pick loads and reps that let you go unbroken on the first 2 rounds.

5/5/18

Happy Cinco de Mayo!
With a partner for time:
50 Dumbbell push jerks + Handstand hold (65lbs/45lbs per hand)
50 Calorie row or assault bike, accumulated
50 Dumbbell facing burpees, synchronized
500 meter run together

Workout specifics:
1) Accumulate 50 push jerks. A person can only be working while their partner is holding a handstand on the wall
2) Break up the row in any fashion.
3) Synchro for the burpees is the only chest on the ground at the same time. Each partner jumps over a DB.