Monday, May 21, 2018

5-21

Big day on Monday, Murph prep on Tuesday, Chipper on Wednesday, de-load Thursday.

Monday

Warm-up:
Dynamic warm up with push ups

Strength/WOD:
Linda (regional weights)
10-9-8-7-6-5-4-3-2-1
DL 295/220
BP 195/135
Squat Clean 145/105 

Skill:
10 cal bike for time

Bonus:
Tabata ABS!
3 rounds 4 moves


Tuesday

Warm-up:
Band and dynamic

3 rounds of 10-20-30-40 shuttle run, 2 min rest between rounds.

Strength:
EMO2M for 5RNDS
Thrusters
T2B
(looking to get 10 reps on each move)

Skill:
Gymnastic Skills
Handstands
Parralletts
Rings
 
WOD:
1/2 Cindy
10 Min AMRAP
5 Pull ups
10 Push ups
15 Air Squat

Bonus:
Row (5mins for distance), see if you can beat last week.
Or 1 Mile run!


Wednesday
Big Chipper day, bring your friends!

Warm-up:
Band warm up
Barbell warm up

Skill:
Complex work
"BEAR" complex

WOD:
1776 Team workout (team of 3) for time
KBS 53/35
Box Jump 24/20
Air Squat
Push up
Burpee
Pull up
Sit up
Row (cals)
DU
Wall Ball
Slam Ball
Dumbell push press

Each team needs to complete 1776 reps total.
Can be done in any order.
Multiple partners can work at the same time, but everyone must work on the same movement and move to the next one together.
Each team can not do more than 200 reps of any movement and each team member must complete 10 reps of each movement.


Thursday
If you are doing Murph on either Friday or Saturday take it easy today, work on quality movement.

Warm-up:
PVC/Dynamic/Agility Ladder

Strength:
Strength of choice
5X Rounds

Skill:
10 cal bike for time
 
WOD:
4 Rounds for time
10 Snatch
10 Burpee over bar

Bonus:
Tabata ABS!
3 rounds 4 moves


Friday
Open gym. Murph!

Monday, May 14, 2018

5-14 5-18


Monday
 
Warm-up:
Band warm up
Dynamic warm up

Skill:
Long jump
Box Jump

Strength:
Squat PR attempt
5-5-5-3-3-3-1-1-1

 

WOD:
5 Rounds for time:
10 Box jumps
10 Ring row
10 Wall ball
10 Barbell roll out

Bonus:
10 Cal bike for time
Tabata abs
4 rounds 3 moves (Hollow hold, Superman and Plank)


Tuesday
 
Warm-up:
PVC/ Red band bench warm up/ push up 3 sets of 5 reps
 
Strength:
Bench PR attempt
5-5-5-3-3-3-1-1-1

Skill:
 
WOD:
1 mile run for time
        or
2Km row for time

WOD 2:
Agility Obstacle course
 
 
Wednesday
 
Warm-up:
Barbell warm up:
Stiff leg DL
Good morning
 
Strength:
Dead Lift PR attempt
5-5-5-3-3-3-1-1-1

Skill:
Rings: front support, pendulum, skin the cat
 
WOD:
3 Rounds for time:
Run 400m
25 Sumo deadlift high pull (75#/55#)
15 Dips (Ring, Bull horns or Bench)

Bonus:
Tabata abs
4 rounds 3 moves (Russian twist, plate sit up and flutter kick)


Thursday
 
Warm-up:
Barbell warm up (with Clean and Jerk review)

Strength:
Clean and Jerk PR attempt
5-5-5-3-3-3-1-1-1

Skill:
DB or KB Turkish get-ups
 
WOD:
Max rounds in 15 minutes
6 (3 per arm) DB or KB Turkish get-ups
15 Double-unders (45 Single-unders)
20 Sit-ups
30 Bar press (out of the rack 45/35)
 
Bonus:
Thirsty Thursday
 
Friday
Open gym.

 




On Sun, May 6, 2018 at 6:45 PM, Glenn Chapman <glenn.e.chapman@gmail.com> wrote:
Monday
 
Warm-up:
Band warm up
Dynamic warm up
 
Strength:
Squat (20 mins in the clock.)
2-3 warm up set to find your 4 rep weight.
6 sets of 4 reps
Accessory work: 
Calf raise 10-15 between each set.
 
Skill:
Upper back engagement.
Cable row, barbell row, scapula engagement 1/4 pull up.

WOD:
Baseline x3 (if your feeling brave x5)
500M row
40 Squat
30 Sit up
20 Push up
10 Pull up


Tuesday
 
Warm-up:
4 rounds of 200M run and 10 push ups
 
Strength:
Bench (20 mins in the clock.)
2-3 warm up set to find your 4 rep weight.
6 sets of 4 reps
Accessory work: 
DB Row (or Bar Row) between each set.

Skill:
Handstands and Parralletts
 
WOD:
4 rounds:
200M run
Bicep curl x10
200M run
Tricep extension x10

Bonus:
Tabata ABS!
3 rounds 4 moves
 
 
Wednesday
 
Warm-up:
Barbell warm up
Stiff leg DL
Good morning
 
Strength:
Dead Lift (20 mins in the clock.)
2-3 warm up set to find your 4 rep weight.
6 sets of 4 reps
Accessory work: 
Walking lunge/twist 5 per side
 
Skill:
10 cal bike for time
 
WOD:
Megan:
21-15-9
Burpee
Kettle bell swing
Double under (3x for singles)

Bonus:
Row, Row, row your boat (5mins for distance)
 

Thursday
 
Warm-up:
Band warm up
Barbell warm up
 
Skill:
Complex work
Squat clean, Thruster

WOD:
18 mins on the clock, one set every 3 mins
Squat clean, Thruster (6 sets, 4 reps)
 
Skill:
Dragon flags
Windshield wipers
 
Bonus:
Tabata ABS!
3 rounds 3 moves
 
 
Friday
Open gym.