Friday

FridayNO 545pm Class- Masters Invitational Meeting for judges/volunteers.
WOD:
400m. Repeats
rest 1:30- hold splits within 2-3 seconds
continue until split falls off by 5 seconds or more.
(min: 4x, max: 8x)

Thursday

counting on usWOD:
AMRAP 12 min:
6 Deadlifts (155,225#) ~50-60% of 1 rm.
9 Strict pullups *use assistance as needed,
try to get these done in as big of sets as possible
keeping it to 3’s at the smallest.
18 double-unders *54 single-unders

Wednesday

push upsWOD:
A. Back Squat 2-2-2-2-2
Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning.
*warmup with back squats for 3-5 reps until they reach 60-65%, then begin working sets.
Goal would be to hit 90%+ for a double.

B. Tabata Pushups. 20 on x 10 off x 8 rounds.
*All out on every round! No sandbagging, post H/L score as well as total reps.

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