05-29-15 “AB”SOLUTE EFFORT

Pre-WOD
10 PVC pass-thru’s
10 PVC windmills
10 Burpee Pull Ups/Chest2Bar

WOD – Plank Yer Face Off

20 Sit Ups
30 Sec Weighted Plank
Rest while partner works
20 Sit Ups
40 Sec Weighted Plank (same weight as above)
Rest while partner works
20 Sit Ups
50 Sec Weighted Plank (same weight as above)
Rest while partner works
20 Sit Ups
1 Min Weighted Plank (add weight)

Repeat 1x

Post – Time permitting
Skills, cardio, athlete choice

Plank Baby

05/28/15

Pre-WOD (Skills/Strength):
15mins to establish 1-rep max OHS

WOD:
5RDS
20 Burpees
10 Back Squats (225/155)
Rest 3 minutes between rounds

Post-WOD (Challenge/Cool-down):
Stretching

05/27/15

murph

We are hitting up “Murph” today. Be on time and ready to go.

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.

05/26/15

We will be doing “Murph” tomorrow. Plan for the full hour being used at lunch.

Pre-WOD (Skills/Strength):
Rowing technique work then…
1000m Row for time.
If you have recently tested this you will do the following instead.
3x500m Row all out with 1min Rest in between each 500m

WOD:
10-9-8-7-6-5-4-3-2-1-
Box Jumps
– = 15 Sit-ups

Post-WOD (Challenge/Cool-down):
Max hollow hold (3 attempts)
– Take break between attempts.

5/22/15 L”AB”RYNTH

Pre-WOD
Row 500 m
2 rounds
10 push ups
10 KB swings
5 Goblet Squats

WOD
50 Russian Twists
50 Alternating Knee Touches
50 Butterfly Sit Ups
50 V-ups
25 Russian Twists
25 Alternating Knee Touches
25 Butterfly Sit Ups
25 V-ups

Then

Max Effort Low Plank/Rings Plank Hold

Post
Cool Down/Stretch/Skills

Movie-Screencaps-labyrinth-4009118-1024-576

05/21/15

Pre-WOD (Skills/Strength):
Build up to a heavy deadlift then…
6×3 Deadlift

WOD:
EMOM 20min Alternating
Odd: 10 Wall Balls
Even: 10 Strict Press

Post-WOD (Challenge/Cool-down):
Plank hold

05/20/15

Pre-WOD (Skills/Strength):
4RDS
8x Snatch Drip Deadlift (4-count down)
6x Bulgarian Split Squat (each leg)
4x Ring Row and hold at top for 4-count

WOD:
Cash In: 2 laps Walking Lunges (adv: add weight)
3RDS
20x Toe Taps
15x Toes to Bar
10x MB Cleans
Cash Out: 2 laps Walking Lunges (adv: add weight)

Post-WOD (Challenge/Cool-down):
Plank hold

05/19/15

Not feeling super so headed home early. Hold each other accountable and knock out the following workout.

Pre-WOD (Skills/Strength):
7mins
30secs All out on the rower
30secs rest (stay on rower)

WOD:”Cindy”
20min AMRAP
5 Pull-ups (Ring Rows)
10 Push-ups
15 Air Squats

Post-WOD (Challenge/Cool-down):
Stretching

5/18/15 – “Bootylicious”

Get ready to work it out!! 🙂

Pre-WOD
3 Rounds
6 Ab rollers
12 Wall facing squats
18 Side toe taps – (9 each leg)

WOD – Parterned
For time
100 sit-ups
500 m row/run
80 Deadlifts (body weight)
500 m row/run
60 Wall balls
500 m run/row
40 burpee pull-ups
500 m run/row
20 Head cutters
500 m run/row
100 sit-ups

Post -WOD
Cool down
Stretch