MONDAY, MAY 18th
HAPPY BIRTHDAY DAVID TOPPING
A.
3 Rounds for Time:
15 Box Step Ups (50/35lbs)
3 Rope Climbs (15')
Rest 3 minutes...
3 Rounds for Time:
15 Reverse Lunges (50/35lbs)
15 Toes to Bar
Rest 3 minutes...
3 Rounds for Time:
15 "A" Jump Squats (50/35lbs - goblet hold)
20/15 Push-ups
Goal: 5-7 minutes per set
Scale: 10-15 reps, RC Prog
At Home: 20 Step Ups + 9 Bent Over rows per arm/ 20 Rev Lunge + 15 Tuc Ups or V-Ups/ 20 Jump squats + 20 push-ups
B.
3 Rounds for Quality:
Pigeon Pose x 2minutes + Hollow body hold X 1minute
TUESDAY, MAY 19th
HAPPY BIRTHDAY ADAM BELL and DANNY ALLEN
A.
For Time:
100m Row + 10 Clean and Jerk (95/65lbs)
200m Row + 9 Clean and Jerk (115/75lbs)
300m Row + 8 Clean and Jerk (125/85lbs)
400m Row + 7 Clean and Jerk (135/95lbs)
500m Row + 6 Clean and Jerk (145/105lbs)
600m Row + 5 Clean and Jerk (155/115lbs)
700m Row + 4 Clean and Jerk (165/125lbs)
800m Row + 3 Clean and Jerk (175/135lbs)
900m Row + 2 Clean and Jerk (185/145lbs)
1000m Row + 1 Clean and Jerk (205/155lbs)
Goal: 30 minutes, 35 min CAP
Scale: by Load, Complete every other round, or add 50m each round, totaling 500m at end
At Home: DB CJ per arm*, run instead of row (start with 30seconds and add 15 sec every run)
B.
2 Rounds for Quality:
1min Puppy Dog + 2min couch stretch
WEDNESDAY, MAY 20th
HAPPY BIRTHDAY MARIFRAN GENTRY
A.
4 Rounds for Time:
21/15 Cal Assault Bike
15 Box Jumps (30/24")
9 D-Ball Over Shoulder (100/70lbs)
Goal: <20 minutes, ~ 4min per round
Scale: 15/10 Cals, by height, 10 BJ, 5 D-Ball
At Home: 15 burpees + 15 vertical jumps + 9 DB goblet squats
B.
3 Rounds for Quality:
Side Plank x 30 sec R
Side Plank x 30 sec L
Calf stretch in plank x 60 sec
Hamstring Pike stretch x 60 sec
THURSDAY, MAY 21st
HAPPY BIRTHDAY STEPHEN DURSKI and CHANDLER WILSON
A.
AMRAP in 20 minutes, alternating rounds with partner:
5 Handstand Push-up
10 Thruster (95/65lbs)
200m Row (run 200m, ski 150m, air runner 150m, bike erg 600m)
Goal: < 2 min intervals
Scale: by load, pike push-ups, 5 + 7 + 100m
At Home: 5 Pike push-ups + 10 db th + 30 sec sprint out and back
B.
Quality Midline 5minutes:
30sec Sit-ups
30sec Heel Touches
30sec Reverse Leg Lifts
15sec Big Scissors
15sec Little Scissors
30sec Tuck Ups
30 sec toe touches
15 sec slow bicycle
15 sec fast bicycle
30 sec reg sit ups
30 sec Russian twist
30 sec hold the world
FRIDAY, MAY 22nd
A.
In 10 minutes, complete 5 sets of the complex
3-position Snatch (hip/knee/floor)
Start light; increase weight to finish as heavy as possible.
B. 35:00-55:00
7 rounds for max reps:
1 minute:
30 Double Unders (45 SU)
Max Power Snatches (135/95lbs)
1 min rest between sets
Goal Reps: 5+ per minute
Scale: 15 DU, 30 SU, by load
At Home: Max DB Snatch
SATURDAY, MAY 23rd
"MURPH WOD" - HEATS starting at 7am, 8am, 9am, and 10am
HAPPY BIRTHDAY JERRI VETETOE
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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.