REQUESTING APPROVAL // 5|28|20

strength | skill

pick a rep scheme of double unders that are challenging, but you can complete UNBROKEN…

ex: 5 – 10 – 15 – 20 – 25 or 10 – 20 – 30 – 40 – 50 or 25 – 50 – 75 – 100

rest as needed between each set. don’t move on to the next set until you’ve completed the current set unbroken. CHALLENGE YOURSELF.

wod | REQUESTING APPROVAL

7 min AMRAP:

50m farmers carry

5 db thrusters #50 / #35

  • if you don’t have db’s, use plates for the farmers carry & a barbell for thrusters
  • modify weight by choosing a weight you can complete all 5 thrusters unbroken.

WEDNESDAY // 5|27|20

Here are some ideas:

Do a workout you’ve missed in the last few weeks.

Run. Intervals for speed or distance for aerobic capacity.

Mobility. DownDog & GoWOD are still free!

Gymnastics work. Tabata style handstand holds, squat holds, L-sits, etc.

Core work. 

  • comment what YOU do to inspire others with your ideas!!

PENDING REVIEW // 5|26|20

Option 1.

If you did Murph yesterday, you should take a recovery day. Some options include:

40 min recovery pace cardio (145-165 heart rate)

or

5 x 5 deadlift or back squat at 70% (2 1/2 min rest between sets)

or

30+ min yoga session (so many free online options)


OPTION 2.

If you did NOT complete Murph yesterday, do it today 😉

See yesterdays post for details.

Posted in WOD

MURPH // 5|25|20

CLICK HERE FOR STRATEGIES, SCALING & EVERYTHING YOU NEED TO KNOW!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Posted in WOD

LOCO // 5|22|20

strength | skill

10 min EMOM

even: 4 wall walks (or however many you can complete in :40)

odd: 20 wtd step ups (any height / weight that you can complete in :40)


wod | LOCO

50 situps

40 air squats

30 pushups

20 reverse lunges

  • rest 2 min, then:

20 reverse lunges

30 pushups

40 air squats

50 situps

  • L2: mod pushups
  • L1: 40, 30 20, 10 reps + mod pushups
  • score is total time
Posted in WOD

EX MACHINA // 5|21|20

strength | skill

warm up for the wod by going heavier than you will in the workout.


wod | EX MACHINA

3 rounds for time of:

30 thrusters

30 push press

30 front squats

  • use a weight you can get through! pick your poison.
  • use the SAME WEIGHT for all 3 movements.

Posted in WOD

WEDNESDAY // 5|20|20

Here are some ideas:

Do a workout you’ve missed in the last few weeks.

Run. Intervals for speed or distance for aerobic capacity.

Mobility. DownDog & GoWOD are still free!

Gymnastics work. Tabata style handstand holds, squat holds, L-sits, etc.

Core work. 

  • comment what YOU do to inspire others with your ideas!!
Posted in WOD

GOODFELLAS // 5|19|20

strength | skill

complete 30 weighted or difficult pushups for QUALITY, not for time.

They should be heavy enough or difficult enough you can’t do more than a set of 5 at a time.


wod | GOODFELLAS

5 rounds, with 1 min rest between each round of:

200 m run

5 barbell snatch or 10 single arm snatch

5 burpees

  • L2 & L1 modify weight

Posted in WOD

ALTERED CARBON // 5|18|20

strength | skill

complete 30 squat therapy squats for QUALITY, not for time.


wod | ALTERED CARBON

50 DU’s

50 sit ups

50 DUs

50 burpees

50 DU’s

50 plank shoulder taps

50 DU’s

50 sit ups

50 DU’s

  • L2: 40 of everything
  • L1: 30 of everything
  • DU’s = x 3 for all levels
Posted in WOD