WOD and Weekly Preview: Tuesday, June 17, 2014

(A) Soft Tissue Work (3 min)

(B) GymNASTY Warm Up (7 min)

(C) Barbell Drills: Front Squats, Cleans

(D) Clean Complex I

7-10 Sets of

  • 1 High Hang Clean + 2 Front Squats
  • Increase weight every set unless you need to work on technique

(E) Clean Complex II

5-10 Sets of 1

  • (Squat Clean) + 1 Pause Front Squat
  • Increase weight every set unless you need to work on technique

(F) 3 Rounds for Time

  • 200m Run
  • 20 Russian KB Swings 1.5/1.0
  • 20 Burpees
  • 20 Suitcase Step Ups (10 Right Leg/Left Arm, 10 Left Leg/Right Arm) 1.5/1.0
  • 20s Wall Facing Handstand Hold

Quarter 2, 3-3 Preview.

WOD: Monday, June 2, 2014

The weekly preview will be up Monday night.

(A) Soft Tissue Mash Up

LaX Ball or Foam Roller for 5 Minutes

(B) GymNASTY Warm-Up

(C) Holds

40s Forearm Plank Hold, 20s Rest
40s Round Body Hold, 20s Rest
40s Plate Hold, 20s Rest
40s Frog Stand/Straight Frog Stand, 20s Rest
40s Wall Facing Handstand Hold, 20s Rest

(D) Partner/Spotter Assisted Freestanding Handstand Kick Ups and Holds

(E) Dips

6 Rounds, 20s ON, 20s OFF of

  • Dip Hold @ Top
  • Dip Hold @ Bottom
    For added difficulty try Frog/Planche Tuck or L-Sit Dip Holds

(F) Plank

4 Min Tabata, alternating between

  • Plank Hold
  • Plank MU Transition

(G) Push Ups

  • 1 Min Controlled Push Ups (5s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Push Ups (3s Count/Descent)
  • 40s Rest
  • 1 Min AMRAP Push Ups

(H) Pull Ups

  • 1 Min Controlled Pull Ups (6s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Pull Ups (4s Count/Descent)
  • 40s Rest
  • 1 Min AMRAP Strict Pull Ups

(I-1) Performance

21-15-9-15
Wall Balls
Burpees
Restart Wall Ball set if you drop the ball before set is complete

(I-2) Lean Machine

6 Rounds
10 Wall Balls
10 Burpees
Restart Wall Ball set if drop ball before set is complete

(I-3) SWOL

5 Rounds
10 V-Ups
20 Heavy R. KB Swings

Asad. Murph. Memorial Day: 5/26/14. Photo by Rafael Vega

WOD: Thursday, May 29, 2014

(A) Soft Tissue Mash Up (3 minutes)

LaX Ball or Foam Roller
Come early if you want to spend more time rolling out.

(B) GymNASTY Warm-Up (7 minutes)

(C) Press, Push Press, Jerk/Split Jerk Drills (4 minutes)

(D) Clean Drills (6 minutes)

(E) Clean Complex I (10 minutes)

Complete 5-7 Sets of the Complex
1x High-Hang Power Clean + 1x High-Hang (Squat) Clean + 1x Mid-Hang (Squat) Clean

Increase weight 5-10 pounds every set
Start your first set @ 50-60% of your 1 RM Clean

(F) Clean Complex II (10 minutes)

Complete 4-7 Sets of the Complex
1x Low-Hang (Squat) Clean (above knees) + 1 Pause (below knees) Clean

Start the Pause Clean on the ground, pause below the knee for 1-2 full seconds, then clean.
Increase weight 5-10 pounds every set
Start @ 5-10 pounds lighter than your last set on the first complex

(G) Lunge, Front Squat Complex + Barbell Rows (remaining time)

Alternating sets:

  • 5x 6 Back Stepping Lunges + 6 Front Squats + 6 Lunges @ Heavy Weight
  • 5x 10 Bent Over Barbell Rows @ Medium Heavy Weight (It should be difficult but not impossible to complete the last reps of each set)

Zac. Hang Cleans. Photo by Rafael Vega

WOD: Memorial Day, Monday, May 26, 2014

Modified Monday Schedule (No Regular Class Schedule)

9:15-11:15 a.m.: Weightlifting total + Front Squat

  • Find your 1 Rep Max Snatch (Must Call your 1RM attempts. Max 3 attempts.)
  • Find your 1 Rep Max Clean & Jerk (Must Call your 1RM attempts. Max 3 attempts.)
  • Find your 1 Rep Max Front Squat (Must Call your 1RM attempts. Max 3 attempts.)

11:15-Until You Finish: MURPH

For Time, wearing a weighted vest (20/10):

  • Run 1 Mile
  • 100 Push Ups, 200 Pull Ups, 300 Air Squats, partitioned any way
  • Run 1 Mile

..... No, I do not expect or want you to do both of these workouts.

LASTLY, WHO BEGGED TO DO MURPH TODAY BUT IS GOING TO A GIANTS' GAME INSTEAD? THIS GUY:

Joe. One Arm KB Thruster. Photo by Rafael Vega