Tuesday

WOD:
Every 2min x 32 min. (4 Rounds)

1. light-moderate load sled push- walking pace, but moving the entire 2 min.

2. 30-45 seconds of UB heavy russian KB swings (fluid swings with each breath) *walk remainder of 2 min.

3. Farmers Carry width of room, rest at each width of room- mod-heavy load KB.

4. Crossover symmetry: 1-3 movements x 5-8 reps of each.

Monday

Session 3 (Emphasis- Murph Prep):
Monday April 13th- Friday May 22nd, retesting on Saturday May 23rd (Murph). De-load Mon. May 25- Friday May 29th.

The 3rd cycle of 2015 will be geared towards Murph Prep. With a concentration on Muscular Endurance/repeatability/interval work with 1-2 days of strength work, 1-2 days of gymnastics skill development and extra credit work 1-3 days per week working on strict gymnastics strength movements.

WOD:
Beginners: For those participating in Mini-Murph/Team Murph.
AMRAP 32 min:
Every 8 min, including at the start of GO, complete a 400m. Run, followed by
AMRAP of 5 pullups, 10 pushups, 15 airsquats, after each run, pick up from where you left off on your pullup, pushup, squat.
*you will run 400m. a total of 4x: at the start of the clock, at 8 min, at 16 min, and at 24min.
Your score is how many rounds and reps total completed of 5pu/10pu/15sq

Intermediate: For those participating in Murph/Team Mighty Murph.
AMRAP 32 min:
Every 8 min, including at the start of GO, complete a 600m. Run, followed by
AMRAP of 5 pullups, 10 pushups, 15 airsquats, after each run, pick up from where you left off on your pullup, pushup, squat.
*you will run 600m. a total of 4x: at the start of the clock, at 8 min, at 16 min, and at 24min.
Your score is how many rounds and reps total completed of 5pu/10pu/15sq

Advanced: For those participating in Mighty Murph. (Individual)
AMRAP 32 min:
Every 8 min, including at the start of GO, complete a 800m. Run, followed by
AMRAP of 15 pullups, 30 pushups, 45 airsquats, after each run, pick up from where you left off on your pullup, pushup, squat.
*you will run 800m. a total of 4x: at the start of the clock, at 8 min, at 16 min, and at 24min.
Your score is how many rounds and reps total completed of 15pu/30pu/45sq

Friday

hey girl snatchWOD:
A. Snatch skill work.
B. 15-20 min to build to a 1 rm snatch.

See previous results here

Thursday

“When a muscle isometrically contracts, there is tension but no movement, but on relaxation, that muscle is able to stretch beyond its initial maximum length and thereby increase the associated joint’s range of motion. PNF takes advantage of this brief opportunity by immediately subjecting the muscle to a passive stretch.”
Putting the MOB in Mobility

WOD:
Every 2min x 24 min
(3 Rounds)
1. Farmers Carry
width of room-light-moderate load, put KB down on each end of room
2. Handstand kick up/hold/walk skill work
3. Alternating Box Steps Ups
light-mod kb held in rack position
max of 20 reps per round
4. Crossover Symmetry
1-3 movements x 5-8 reps of each

Tuesday

squats are bad for your kneesWOD:
Every 2min x 24 min.
(3 Rounds)
1. Sled Push
light-moderate load, walking pace, but moving the entire 2 min.
2. Unbroken Heavy Russian KB Swings
30-45 seconds (fluid swings with each breath)
*walk remainder of 2 min.
3. Crossover Symmetry
1-3 movements x 5-8 reps of each.
4. Turkish Getup
alternating arms, light load-good movement

Monday

MondayWOD:
A. Power Clean & Power Jerk skill
B. ‘Grace’ re-test
30 reps for time: floor-shoulder-overhead

click here to see previous results

Saturday and Sunday

Sat. April 4. HCF Habitat Build Day

Open Gym 8-11am.

Olympic lifting 10-11am.

NO Team WOD today.

Sun. April 5.


Gym Closed- Active Rest day!

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

nap time broWOD:
Alternating Tabata, 20 on x 10 off
odd rounds: floor-shoulder-overhead ‘Grace’ (95,135#)
*goal with these rounds are to keep the same # of reps,
but move entire 20 seconds.
even rounds: plank hold