WEEK of WOD's 5.24.21 - 5.28.21

MONDAY, MAY 24th

A. 15:00-25:00

Every 2 minutes for 5 sets (10 minutes), complete...

3 Back Squats @80% (+ 5lbs from last week)

B. 5 Rounds for Time:

15 Pull-ups

25 Push-ups

35 Air Squats

Target Time: 15-20 minutes

Time Cap: 25 minutes

Scaling Option 1/ Masters RX

5 Rounds for Time:

12 Pull-ups (Banded)

20 Push-ups

25 Air Squats

Scaling Option 2

4 Rounds for Time:

10 Ring Rows

15 Box Push Ups

20 Air Squats

C. Mobility:

1 min couch stretch (each side)

1 min pec smash w/ lacrosse ball (each side)

1 min foam roll lats (each side)

TUESDAY, MAY 25th

A. 18:00 Amrap

Teams of 2

2 rounds (each)

100m Shuttle Run (50m down/50m Back)

15 Kettlebell Swings (1.5/1)

10 Handstand Push-Ups

5 Burpee Box Get Overs (30/24)

* Partner 1 will complete 2 full rounds followed by Partner 2. 2 rounds each = 4 rounds total

Target number of Rounds (total): 12+

Minimum number Rounds before scaling: 10

Scaling option 1 (Masters 45+)

18:00 Amrap

2 rounds (each)

100m Shuttle Run (50m down/50m Back)

12 Kettlebell Swings (1/25)

8 Handstand Push-Ups

4 Burpee Box Get Overs (30/24)

Individual Option

4 sets

2 rounds

100m Shuttle Run (50m down/50m Back)

15 Kettlebell Swings (1.5/1)

10 Handstand Push-Ups

5 Burpee Box Get Overs (30/24)

rest 3:00 between sets -

B. 3 Rounds

5-8 Glute Ham Raises

10 Bulgarian Split Squat (each side)

10 Single Leg Barbell RDL's (each)

WEDNESDAY, MAY 26th

A. Every 2 minutes for 5 sets (10 minutes), complete...

3 Front Squats @80% ( + 5lbs from last week)

B. 15 min Amrap

30 Snatch (75/55)

30 Snatch (135/95)

30 Snatch (165/115)

Max Snatch (210/135)

* Athletes may Power or Squat

Target number of Reps: 90+

Minimum number reps before scaling: 75

Suggested Reps for weight

75/55: Touch and go looking to hit 10+ reps at a time.

135/95: Fast Singles completing 1 rep every 3-5 seconds

165/115: Smooth singles trying to complete a rep every 5-10 seconds

210/135: 1 rep every 20-30 seconds while being mindful of when to lift.

Scaling option 1 (Masters 45+)

15 min Amrap

30 Snatch (65/45)

30 Snatch (95/65)

30 Snatch (135/95)

Max Snatch (185/125)

Scaling Option 2 (Beginner)

For Time

30 Power Snatch (Bar)

20 Power Snatch (Little heavier)

10 Power Snatch (moderate weight)

5 Power Snatch (At a moderate/heavy weight)

C. 3 rounds

1 min plank hold

30 sec side plank (left/right)

30 flutter kicks (each side)

15 Russian Twists

THURSDAY, MAY 27th

A. Every 7:00 (3 sets)

18-14-10*

Calorie Row

Calorie Assault Bike

*15-12-9 calories for women

Target time each set: 4:30-5:30

Time cap each set: 6 minutes

Goal for both Machines and scaling points.

18/15 Cals: 60-75 seconds

14/12 Cals: 45-60 seconds

10/9 Cals: 30-45 seconds

Scaling option 1 (Masters 45+)

Every 7:00 (3 sets)

15-12-9

Calorie Row

Calorie Assault Bike

12-9-6 calories for women

Scaling Option 2 (Beginner)

Every 7:00 (3 sets)

1 min max Calorie Row

1 Min max Calorie Assault Bike

45 Second max Calorie Row

45 Second max Calorie Assault Bike

30 Second max Calorie Row

30 Second max Calorie Assault Bike

B. Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:

- (1+1+1+1) x 3 working sets.

* Rest 60-90 secs between sets

* 65-75% build

FRIDAY, MAY 28th

A. Teams of 2

For Time:

100/75 Calorie Assault Bike

40 Sandbag Cleans (150/100) or Power Cleans (185/115)

- rest 5:00 -

For Time:

100/75 Calorie Row

100 Synchro Wall Balls (20/14)

* Split reps as desired *

* 10:00 Time Cap on each workout *

Target time:

Workout 1: 9-9:30

Workout 2: 8:30-9:15

Time cap: 10:00

Scaling option 1 (Masters 45+)

Teams of 2

For Time:

90/70 Calorie Assault Bike

40 Sandbag Cleans (100/70) or Power Cleans (185/125)

rest 5:00 -

For Time:

90/70 Calorie Row

100 Synchro Wall Balls (14/10)

Individual Option

50/40 Calorie Assault Bike

20 Sandbag Cleans (150/100) or Power Cleans (205/135)

rest 5:00 -

For Time:

50/40 Calorie Row

100 Wall Balls (20/14)

A. Teams of 2

For Time:

100/75 Calorie Assault Bike

40 Sandbag Cleans (150/100) or Power Cleans (185/115)

- rest 5:00 -

For Time:

100/75 Calorie Row

100 Synchro Wall Balls (20/14)

* Split reps as desired *

* 10:00 Time Cap on each workout *

Target time:

Workout 1: 9-9:30

Workout 2: 8:30-9:15

Time cap: 10:00

Scaling option 1 (Masters 45+)

Teams of 2

For Time:

90/70 Calorie Assault Bike

40 Sandbag Cleans (100/70) or Power Cleans (185/125)

rest 5:00 -

For Time:

90/70 Calorie Row

100 Synchro Wall Balls (14/10)

Individual Option

50/40 Calorie Assault Bike

20 Sandbag Cleans (150/100) or Power Cleans (205/135)

rest 5:00 -

For Time:

50/40 Calorie Row

100 Wall Balls (20/14)

B. For Quality, 10 minutes of work...

12:00 Amrap

6-12-18-24. . .

Dumbbell Bench Press (50s/35s)

50 Double Unders (After each set)

SATURDAY, MAY 29th

OPEN GYM ONLY 7am-12pm

SUNDAY, MAY 30th

OPEN GYM ONLY ONLY 2pm-5pm

MONDAY, MAY 31st

Memorial Day MURPH

GYM OPEN 7am - 12pm

HEATS running every hour all morning!

OFFICIAL Kids/Teens classes are 10:15-11:00 and 11:00-11:45