Workout

6/7/18

Somewhere over the rainbow.

Workout of the Day
1. WOD (30:00 – 45:00)
5 Rounds for time:
40 ft. Handstand walk
20 Medicine ball cleans
20 Abmat sit-ups with medicine ball

L3 – 20lbs/14lbs Med Ball, 40’ HS Walk
L2 – 20lbs/14lbs, 2 Pike HS “walk” around a box
L1 – 14lbs/10lbs MedBall, 3 Wall Walks or wall walk pike ups on box variation

2. SKILL AND STRENGTH WORK (45:00 – 60:00)
TIPS
3 x 5 Ring swings
3 x 5 Ring rows (with 0:02 pause)
3 x 3 Ring rows (Feet on box)
5 x1 Straight body strict muscle up drill

COACH AND ATHLETE NOTES:
This workout a light load and high reps with a challenging skill in the handstand walk. Move fast when you can and focus on your positioning and skills at a slower speed.

6/6/18

Mitchell.

Workout of the Day
1. WOD, part 1 (28:00 – 38:00)
Push Press
3 Reps OTM x 10 minutes (Keep between 60-70% of 1RM and focus on using the leg drive and a good lockout)

2. WOD, part 2 (45:00 – 55:00)
For time:
150 Double unders
75 Pull-ups
*Every minute on the minute including 0:00 do 3-5 burpees

Time cap is 10:00

L3 – 5 burpees
L2 – 4 burpees
L1 – 150 Single-unders, Jumping PUs, 3 burpees

3. COOL DOWN (55:00 – 60:00)
1:30/1:30 Banded shoulder stretch

COACH AND ATHLETE NOTES:
This workout is largely focused on upper body stamina. Athletes should be on the pull-up no later than the 5th minute.

6/5/18

Explore. Athlete – Andrew.

Workout of the Day
1. RUN
4 x 200 meters
*Rest 1:00 between runs and rest 3:00 after the last run before starting the 300’s.

3 x 300 meters
*Rest 1:00 between runs and rest 3:00 after the last run before starting the 400’s.

2 x 400 meters
*Rest 1:00 between runs.

**Log the fastest 400

2. COOL DOWN AND ABIES (52:00 – 60:00)
2 Rounds
0:45/0:45 Lower leg barbell smash
0:45 Weighted plank march

COACH AND ATHLETE NOTES:
Short to medium duration running intervals. Attempt to run at a pace that allows for a sustainable effort on every run. Goal would be to not deviate beyond 0:15 per interval.

6/4/18

Robert hitting a heavy front squat.

Workout of the Day
1. WOD, part 1 (25:00 – 42:00)
Squat clean
5-5-5-5

*Perform a set every 4:00. The set of 5 should be completed in less then 0:30.

2. WOD, part 2 (47:00 – 57:00)
For time:
15 Squat cleans
21 High box jumps

L3 – 135lbs/95lbs, 32/24”
L2 – 115lbs/75lbs, 24/20”
L1 – 75lbs/55lbs, 16/12”

3. COOL DOWN (57:00 – 60:00)
1:00/1:00 Couch stretch

COACH AND ATHLETE NOTES:
Sprint effort! Faster athletes could go sub 2:00 on this one, no one should exceed 3:30. The 15 reps on the clean should be unbroken or completed with no more than 1 quick break

6/2/18

Come in for a fun partner workout today!

Workout of the Day
1. WOD (35:00 – 53:00)
For time, with a partner:
2 Rounds
30 Power snatches (135lbs/95lbs)
30 Clean and jerks (135lbs/95lbs)

*Partners share a bar and accumulate reps with 1 person working at a time.

L3 – As written
L2 – 115/75 lbs.
L1 – 75/55 lbs.

2. COOL DOWN (53:00 – 60:00)
2 Rounds of:
15 Side plank dips, right
0:20 Side plank, right
15 Side plank dips, left
0:20 Side plank, left
1:00 Butcher’s block stretch

COACH AND ATHLETE NOTES:
A lot of work with a moderately loaded barbell. A minimum of consistent singles should be performed throughout the workout.

6/1/18

Tools of a mad man.

Workout of the Day
1. WOD (27:00 – 57:00)
30 min time cap
Row 1k
50 Double unders
30 Toes to bar
100-meter double kettlebell overhead walk (53lbs/35lbs)
50 Double unders
30 Wall ball shots (20lbs/14lbs to 10’/9′)
100-meter double kettlebell front rack walk (53lbs/35lbs)
30 Wall ball shots (20lbs/14lbs to 10’/9′)
50 Double unders
100-meter waiters walk and farmers carry combo (53lbs/35lbs)
*50-meters with left arm overhead then 50-meters with right arm overhead.
30 Toes to bar
50 Double unders
Run 1k

L3 – As written
L2-L1 – Scale weights and reps as needed to allow for consistent movement without too large of breaks.

2. COOL DOWN (57:00 – 60:00)
1:30 Upper back roll

COACH AND ATHLETE NOTES:
Long and light chipper on the agenda today where no single element should lead to significant breaks… although the final 30 toes to bar may need to be broken up in many small sets. Faster times will be near 20:00. Athletes should be modified to all finish in under 30:00.

5/31/18

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It’s my Birthday today. F-18’s and lions are my favorite things, so I’m gonna post them on the blog. – PB

Workout of the Day
1. WOD (30:00 – 43:00)
For time:
9-15-21-27
Deadlift
Burpees over bar (lateral burpees are ok)

L3 – 205lbs/135 lbs
L2 – 165/110 lbs.
L1 – 135/95 lbs.

2. COOL DOWN (48:00 – 60:00)
50 Band good mornings
50 Kettlebell skull crushers
1:00/1:00 Banded hamstring stretch

*Use this cool down to help recover from the demands of the workout while getting in some extra accessory work.

COACH AND ATHLETE NOTES:
The ascending ladder scheme will feel “too easy” in the beginning but then start to get nasty quickly. Resist the urge to sprint out of the gates. The load of the deadlift is moderate and should be a weight that the athlete could do at least 15 reps in a row when fresh.

5/30/18

Rings.

Workout of the Day
1. STRENGTH/POWER (28:00 – 43:00)
Every 3:00 for 5 sets
3 Tempo front squats
*Use a 0:03 lowering phase and a 0:03 pause in the bottom position.

2. BELLY AND BOOTY WORK (48:00 – 60:00)
6/6 Front rack Bulgarian split squat
30 Kneeling banded crunches

**Use a weight that allows unbroken sets that bring the you to the edge of failure with good form. Note weights for future reference.

COACH AND ATHLETE NOTES:
Leg day! Slow your roll today on the squats and get the benefit of controlling your speed on the way down and getting a pause in the bottom. Scale the load to get it right.

5/29/18

The weight doesn’t lie.

Awesome job and thank you everyone for coming out to Murph yesterday! That was a HUGE crew and I really appreciate you all coming out to support the cause. Sam took pictures that I’m sure we’ll be posting soon!

Workout of the Day
1. WOD (23:00 – 43:00)
EMOM 20:00
Minute 1- 3 Shoulder press
Minute 2- 10 Strict dips (rings or parallel bars)
Minute 3- 20/15 calorie row or bike
Minute 4- Rest

L3: 115/95, Strict Dips, 20/15 cal
L2: 95/75, Strict Dips w/band, 15/12 cal
L1: 75/55, Box Dip w/feet in front of body, :50 hard effort row/bike

2. CORE AND FLEXIBILITY (48:00 – 60:00)
Half Tabata
4 Intervals
0:20 High Plank
0:10 Low Plank
0:30 Updog
0:30/0:30 Arm to the side pec/front delt stretch
0:30 Down Dog

5/28/18

Memorial Day “Murph” in memorial of Lt. Michael Murphy. Honoring those that have served and lost their lives for our country.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

L3 – Rx
L2 – 1/2 mile runs and/or 1/2 reps.
L2 – Split the reps with a buddy.