Tuesday 06.02.15

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WARM-UP
Coach Led Dynamic Warm-up
3 Rounds of:
5 Push-ups
5 Empty Bar Push Jerks
5 Empty Bar Split Jerks

STRENGTH
Press Complex…
Push-Press + Push Jerk + Split Jerk
6 X 1 Climbing

METCON
For Time:
1 Mile Run
50 Slam Balls
40 Jumping Lunges
30 MB Sit-ups
20 Burpees
10 Ring Push-ups

F:15/10#; 14/10#; Push-ups on the floor
P: 20/15#; 16/12#; Parallette Push-ups
C: 25/20#; 20/14#

AP: Tabata Superman Holds

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Monday 06.01.15

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Recovery Week before our next cycle starts

WARM-UP
200m Jog
10 Leg Swings each direction
10 Arm Circles, Self-Huggers, and Swings
2 Rounds of:
10 Lunges
5 Walk out push-ups

STRENGTH
Weighted Barbell Step-ups
4 X 10 Increasing Weight Each Set

METCON
3 RFT:
400m Row
30 Box Jumps
2 Wall Climbs

E: 16/12″
F: 20/16″
C: 24/20″

AP: Accumulate 2:00 of L-Sit

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Sunday 05.31.15

Open Gym 10:00am – 12:00 noon

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Saturday 05.30.15

9:15am Team WOD
2 person teams – break up any way
1,000m row
30 power snatch (135/95)
1,000m row
30 c&j
1,000m row
30 over bar burpees
1,000m row

10:00am WOD
“Nasty Girls”
3 rft:
50 air squats
7 muscle ups
10 hang power cleans (135/95)

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Friday 05.29.15

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WARM-UP
PVC Mobility
3 Rounds of:
20 Jumping Jacks
10 Band Shoulder Press (Red or Blue)
5 Light KB SDHP
Explanation of the HERO and MOVEMENT STANDARDS

METCON

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

“Hammer”
5 RFT
5 Power Clean
10 Front Squats
5 Jerks
20 Pull-ups
*rest 1:30 between rounds

E: 65/45#; Ring Rows
F: 95/65#; Asst. Pull-ups
P: 115/85#; Asst. Pull-ups
Rx: 135/95#

AP: Tabata Side Plank Holds

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Thursday 05.28.15

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WARM-UP
500m Row
PVC Mobility
Banded Shoulder Mobility
Hip Mobility
5 Money Makers
:20 HS Hold

Explanation of the HERO and MOVEMENT STANDARDS

METCON
“Nate”

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

20:00 AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings

E: 4 Ring Rows; 4 DB Press; 35/20#
F: 4 Feet Elevated Ring Rows; Box HSPU; 40/25#
P: Banded Bar MU; Assisted HSPU; 53/35#
Rx: 70/53#

AP: 3×10 Weighted GHD Sit-ups & Back Extensions

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Wednesday 05.27.15

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WARM-UP
400m Row
2 Rounds of:
10 Band Pull-aparts
5 Empty Bar Thrusters
5 Inch Worms
PVC Mobility

Explanation of the HERO and MOVEMENT STANDARDS

METCON

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

“Dae Han”
3 Rounds for Time:
800m Run
3 Rope Climbs
12 Thrusters

E: Non-weighted Run; 5 Ring Rows; 65/45#
F: Run with 25/15# Plate/DB; 5 Strict Ring Rows; 95/65#
P: Run with 35/25# Plate/DB; 5-Strict Pull-ups; 115/75#
Rx: Run with 45/35# Plate/DB; 135/95#

AP: 3 X 20 Russian KB Twists

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Tuesday 05.26.15

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WARM-UP
200m Run
10 Dowel Pass-Throughs
200m Run
10 Dowel Good Mornings
200m Run
10 MB Squat Cleans

Explanation of the HERO and MOVEMENT STANDARDS

METCON

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

“Carse”
21-18-15-12-9-6-3
Squat Clean
Double Unders
Deadlift
Box Jumps
*Begin each round with a 50-Meter Bear Crawl

E: 55/35#; Singles; 105/75#; 16/12″
F: 65/45#; 2x’s Singles; 135/95#; 16/12″
P: 75/55#; 3x’s Singles; 155/105#; 20/16″
Rx: 95/65#; 185/135#; 24/20″

Barbells will likely need to be shared.

AP: 30 Tuck planks on frisbee

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Monday 05.25.15 – 8:00am and 9:30am Classes ONLY

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Memorial Day Murph Challenge

We are an official host gym for the Memorial Day Murph Challenge benefiting the Michael Murphy Scholarship Foundation

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.

“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Rx = weight vest (20#/10#)

This workout is typically done: 1 mile— 20 rounds of Cindy = 5 pull ups, 10 push ups, 15 squats—1 mile run
Any and all scaling options are welcome. Some options are:
1/2 Murph = 800m run, 10 rounds Cindy, 800m run
Team Murph
1/4 Murph

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Sunday 05.24.15

Open Gym 10:00am – 12:00 noon

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