Friday May 24th, 2019

May 24, 2019 / By j0ssy

2 rounds
-1:30 jumprope
-1:30 rest
-1:30 bike
-1:30 rest
-1:30 sled pull
-1:30 rest
-1:30 step-ups
-1:30 rest
-1:30 row
-1:30 Rest

use step up height where knee is hip level or lower. Adjust to something that feels comfortable after yesterday’s weighted step overs.

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Thursday May 23rd, 2019

May 23, 2019 / By j0ssy
Deadlift
-3×3 at 85% of your 1 RM
 
*Stay with the same weight for all 3 sets.
 
WOD 2 = 5 min AMRAP:
-12 DB Step Overs 50/35 with 24/20 box
-9 T2B
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Wednesday May 22nd, 2019

May 22, 2019 / By j0ssy
*IF you can’t run, no worries your coach will have an alternative workout or come to bootcamp or kettle bell club*
 
WOD = 10 rounds, each for time:
5-10-15-yard shuttle sprint
 
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
 
Rest as needed between sprints.
Scaling
Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.
Beginner Option
7 rounds, each for time:
5-10-15-yard shuttle sprint
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Tuesday May 21st, 2019

May 21, 2019 / By j0ssy
4 min AMRAP
-5 pull up
-10 push up
-15 squat
Then rest 2 min and Record rounds and reps for this AMRAP
 
Then
4 min AMRAP
-4 pull ups
-8 push ups
-12 squat
Then rest 2 min and Record rounds and reps for this AMRAP
 
Then
4 min AMRAP
-3 pull up
-6 push up
-9 squat
Then record rounds and reps for this AMRAP
 
Each AMRAP represents a scheme of breaking up reps for the hero WOD “Murph” as a way to tackle getting to 100 pullups 200 pushups and 300 squats in between two separate 1 mile runs which is a workout we do every year on Memorial day, May 27th this year.
 
The goal of today’s class is to test which scheme or schemes works well for you. It is suggested that you pick a scheme that allows you to move continuously as opposed to one that you are forced to change because you can’t continue a movement.
 
Then
Gymnastics Bodies rope climb
Target = 5R
-Bent arm chin hang for between 6s and 30s according to position on the mastery chart
-5 reps Overgrip bent pull
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Monday May 20th, 2019

May 20, 2019 / By j0ssy
WOD = 3 rounds for time of:
-500-m row
-100 double-unders
-20 thrusters (65/45)
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