WOD

The week before MURPH

Yes there will be scaling, yes you have to come 🙂

Here’s the plan guys! Murph is going down May 27th, next Monday. The workout takes a while, and it’s tough, so that’s nice 🙂 We’re going to run two classes that are 90 MINUTE classes, so that we have time to actually warm up, scale well, and then cool down before we send you off to the rest of your day.

The classe we’re running are: 9am and 4:00pm. Barbecue to commence after finishing the 4:00 session around 5:30 or so. Please feel free to bring +1’s to the BBQ, but probably not for a full session of Murph, they certainly will be allowed to cheer, and do some reps, but it’s not the best visitor day for someone’s first trial session, seem smart?

Rest up that Sunday, easy on the alcohol, and all that, and be ready for it! Now, let’s talk about this week!

Monday:
With a team of 3:

1 Legless 15’ Rope Climb
15 GHD Sit-ups
250m Ski Erg or 25 Sledge Hammer Strikes on the big tire

Each person does 5 Rounds, GO!!

Tuesday:

“Christine”

3 Rounds for Time of:

500m Row
12 Deadlifts Bodyweight
21 Box Jumps 24/20

Wednesday:

Hang Squat Snatch Max 3

Thursday:

As Rx’d

“Wood”

5 Rounds:
400m Run
10 Burpee Box Jumps (24/20)
10 Sumo Deadlift High-Pulls (95/65)
10 Thrusters (95/65)
1-min Rest

LCF as Rx’d (This might just be trade rounds with your buddy, each do 4, but if the timing works out for it, then the rest will be “cool”).

4 Rounds:
200m Run
10 Burpee Pull-ups
10 Sumo Deadlift High-Pulls (95/65)
10 Thrusters (95/65)
3-min Rest

Friday:

Coffey”

As Rx’d:

For Time:
800m Run
50 Back Squats (135/95)
50 Bench Presses (135/95)
800m Run
35 Back Squats (135/95)
35 Bench Presses (135/95)
800m Run
20 Back Squats (135/95)
20 Bench Presses (135/95)
800m Run
1 Muscle-up

LCF as Rx’d

For Time:
800m Run
40 Back Squats (115/75)
40 Bench Presses (115/75)
400m Run
25 Back Squats (115/75)
25 Bench Presses (115/75)
400m Run
10 Back Squats (115/75)
10 Bench Presses (115/75)
800m Run
1 Muscle-up

Saturday: (Sorry no team workout, we’ll get back to that after Murph!!)

20 Double Unders
2 Muscle-Ups
30 Double Unders
3 Muscle-Ups
40 Double Unders
4 Muscle-Ups
50 Double Unders
5 Muscle-Ups
60 Double Unders
6 Muscle-Ups

For Time

Murph’s Coming up guys!!

Memorial Day, that Monday (whichever it is coming up) we’ll be running only a few classes (to be announced) BUT it is a doozey and worth our best efforts. For the next few weeks, get your fitness up!! Get into the gym, go when it’s hot, get your reps, so you’re prepared to get deep into Murph and enjoy the workout and celebrate with your crew. Rock it!

Monday:

“McGhee”

LCF as Rx’d

20-min AMRAP:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

Tuesday:

Clean for Max 2

Wednesday:

LCF as Rx’d
“Joshie”

3 Rounds:
21 DB Snatches (R) (40/25)
7 L-Pull Ups
21 DB Snatches (L) (40/25)
7 L-Pull-ups”

Thursday: Coaches Choice 🙂

Option 1:
Row 750m
21 Strict Ring Dips
Row 1000
15 Strict Ring Dips
Row 1250m
9 Strict Ring Dips

Option 2:
Bike 1500m
12 Bar Muscle-Ups
Bike 2000m
9 Bar Muscle-ups
Bike 2500m
6 Bar Muscle-ups

Friday: Smash City. Get your legs over being sore!

4 Rounds for Time of 400m Run
50 Air Squats

Saturday: I think we’ll buddy up and your buddy will do their rounds during the 5 minutes rest period.

LCF as Rx’d
“Pheezy”

2 Rounds of
5 Front Squats (225/155)
18 Pull-ups

Rest 5 minutes

2 Rounds of
5 Cleans (225/155)
18 Toes-to-Bar Rest

5 Minutes

2 Rounds of
5 Push Jerks (225/155)
18 Hand-Release Push-ups

4 Heroes in the Same Week?!

Am I the only one taking crazy pills!! Don’t worry 2.0, we gotchu :). Furthermore, remember guys that variance in your training is how we push our margins of experience further out, and this variance comes in many shapes, length of workouts, time of day, gear used, combinations, loading, schemes, teams, etc. etc. etc. Be excited about using all the different domains, combos and gear!!

Monday: Row 5k, 4K, 3k, or 2k. Coaches Choice :). Scaling includes lowering the distance, using sliders, and introducing intervals into the session. None of those distances all out are easy, so enjoy it!

Tuesday: Sumo DL High Pull for 3RM

If you’d like NOT to learn how to get your arms straight on your Olympic Lifts, and learn how to generate maximum power from your hips to influence the bars travel upwards, go ahead and skip today 🙂 The reason we’re going with single modality workouts three days this week, is becuase the other days are quite OP (over-programmed), which I’m adjusting for our fitness’ sake. You’re welcome!!

Wednesday:

As Rx’d:

“Woehlke””

3 Rounds for Time:
4 Jerks (185/125)
5 Front Squats (185/125)
6 Power Cleans (185/125)
40 Pull-ups
50 Push-ups
60 Sit-ups

LCF as Rx’d:

For Total Time:

Part A:
3 Rounds of
4 Jerks (155/105)
5 Front Squats (155/105)
6 Power Cleans (!55/105)

Rest 5 Minutes

Part B:
3 Rounds Of
20 Pull-ups
30 Push-ups
40 Ab-Mat Sit-ups

Thursday:
Bench Press for 3RM

Yes, make your arms stronger. Being a little sore from yesterday means that maybe you did too many push-ups. Push-ups make the chest sore, I’m with you on that, but if 90 is too many, then scale those back so you can do some work there that helps, and then use today to ensure you’re gaining the required strength to allow you to do more push-ups later. Reps do not beget reps, strength is the underlying secret.

Friday:

As Rx’d:

“Hammer”
5 Rounds:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-ups
90-second Rest

LCF as Rx’d:

Teams of two, alternating work and rest
For Time:

4 Rounds for each buddy
5 Power Snatches (135/95)
10 Overhead Squats (135/95)
20 Bent Over Rows (135/95)
40 Double Unders

Saturday:

As Rx’d:

“Desforges”
5 Rounds:
12 Deadlifts (225/155)
20 Pull-ups
12 C&J’s (135/95)
20 K2E

LCF as Rx’d

4 Rounds for Time of:
14 2 KB Deadlifts (Conventional stance) (70/53)
1 Legless Rope Climb 20’ OR 10 Strict Rope Pull-ups OR 5 “Rope Lowers”
7 2 KB Clean and Jerks (Sumo Stance) (70/53)
20 Toes through Rings

Sometimes Late, but always worth the wait!

Monday:

As Rx’d

“Manion”
7 Rounds:
400m Run
29 Back Squats (135/95)

LCF as Rx’d

3 Rounds each, with a buddy
400m Run
29 Back Squats 135/95

Tuesday:
3 Rope Climbs 20’
15 Ring Dips
21 Knees to Elbows
3 Rounds for Time

Wednesday:
4 Rounds for Reps/Cals

1 Minute Push-ups
1 Minute Box Jumps 24/20
1 Minute Bike
1 Minute Rest

Thursday:
7 Strict Pull-ups 35/20
21 Bent Over Rows 95/65
Row 300m Rest as needed

Perform 5 Rounds, we’ll rotate through the gear, and take rest that is timely and allows for fitness to be created 🙂

Friday:
Power Clean for 2 Rep Max

LONG ARMS!!

Saturday:
“Bear Complex”
For Max Load

7 Times through:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Do 5 Total rounds of 7 Rounds during the session, add weight each time, and get serious about getting serious!!

More modified Heroes! Magnificent!!

Monday:

As Rx’d:

“Omar”
For Time:
10 Thrusters (95/65)
15 Bar-Facing Burpees
20 Thrusters (95/65)
25 Bar-Facing Burpees
30 Thrusters (95/65)
35 Bar-Facing Burpees

LCF Rx’d:

Buddy 1:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 2:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 1:
20 Thrusters (95/65)
25 Bar-Facing Burpees
Buddy 2:
20 Thrusters (95/65)
25 Bar-Facing Burpees
Buddy 1:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 2:
10 Thrusters (95/65)
15 Bar-Facing Burpees

Tuesday:

As Rx’d:

“Santora”
3 Rounds for Max Reps:
1-min Squat Cleans (155/105)
1-min 20′ Shuttle Sprints (20′ Forward + 20′ Backward = 1 Rep)
1-min Deadlifts (245/165)
1-min Burpees
1-min Jerks (155/105)
1-min Rest

LCF Rx’d:

“Santora:

Wearing a 20/14 lb weight vest:

3 Rounds for Max Reps:
1-min Med Ball Squat Cleans (50/30)
1-min 20′ Shuttle Sprints (20′ Forward + 20′ Backward = 1 Rep)
1-min Med Ball Over Shoulders (50/30)
1-min Squat Thrusts
1-min Med Ball Push Presses (50/30)
1-min Rest

Wednesday:

As Rx’d:

“Bruck”
4 Rounds:
400m Run
24 Back Squats (185/125)
24 Jerks (135/95)

LCF Rx’d:

4 Rounds
Run the “LCF T” (Run out to the Danger Shack, then to Domino’s, then in the back door again)
1 Power Clean (185/135)
6 Front Squats (185/135)
6 Jerks (185/135)

Thursday:
Pull-up 3 RM, strict muscle up work after that

***ATTENTION: Note how different this workout is from the previous three days’ workouts. M-W are heavy on the tired factor and total body strengthening. This workout is obviously quite focused on getting pull-ups better and developing an advanced gymnastics skill. If you want to get better at pull-ups, you need to come this day, if you’re cool with having your pull-ups not get better, then totally skip today and have no stress 🙂 That is all.***

Friday:

For Time:
50 Single Unders
50 Double Unders
50 Jumping Lunges
50 GHD Sit-ups

3 Rounds for Time

Saturday:

As Rx’d:

“Coe”
10 Rounds:
10 Thrusters (95/65)
10 Ring Push-ups

LCF Rx’d:

“Coe”

With a buddy:

10 Rounds total, 5 each:

10 KB Thrusters (44/26)
10 Clapping Push-ups

Lookety here!! It’s Workouts!

Check out these workouts!

This week and some of next Lana is on vacation! Sheesh 🙂 So be excited for some crazy instructor rotations, Jesse doing more, Coach Carrie making a limited appearance Thur/Fri morning and Erika and Mere taking up major slack!

Monday: I think at proper pacing, this workout will be “tiring.”

35 Wall Ball Shots 20/14
15 2KB Clean and Jerks 53/35
3 Rounds for Time

Tuesday: Looks confusing, but actually is simpler that it seems.

For Time:

20 Barbell Bent Over Rows L 65/45
40 Hang Power Cleans 65/45
20 Barbell Bent Over Rows R 65/45

*add weight*

20 Suitcase Deadlifts L 155/105
20 Power Cleans 155/105
20 Suitcase Deadlifts R 155/105

*reduce weight*

20 Barbell Bent Over Rows L 65/45,
40 Hang Power Cleans 65/45,
20 Barbell Bent Over Rows R 65/45

*add weight*

20 Suitcase Deadlifts L 155/105
20 Power Cleans 155/105
20 Suitcase Deadlifts R 155/105

*reduce weight*

20 Barbell Bent Over Rows L 65/45,
40 Hang Power Cleans 65/45,
20 Barbell Bent Over Rows R 65/45

Wednesday: A true lady.

“Mary”
Max Rounds in 20 minutes of:

5 Handstand Push-ups
10 Pistols Alternating (so just 10, 5 each side, alternating, makes 10 reps total)
15 Pull-ups

Thursday: “Jeannie the Great’s” 2nd session, where she got 88 pounds. We knew she was destined to greatness 🙂

Overhead Squat 10×2 with a 5 second pause at the bottom, we’re gonna pick a good weight, and then run these doubles with short rest periods, gonna get rough 🙂

Friday:
Press x1, work to a max in about 20 minutes
Jerk x3, work to a max 3 in about 20 minutes
Warm-up and cool down with the other 10/10 and call it an “impressive” training session, get what I did there?

Saturday:This is gonna be so nasty. I can’t wait!

Row 9k in groups of 3 by 750m for Time

You aren’t going to get the butt you want by sitting on the one you have

Unknown

Your first class is always free. Check us out!