May 2016

Endurance 5 x 1 minute Row Sprints w/ 2 minute rest between sets. For each 1 minute effort, your goal is travel as many meters as possible while holding a specific strokes per minute rate. Set 1 – 24 s/m Set 2 – 26 s/m Set 3 – 28 s/m Set 4 – 30 s/m […]

Olympic 1 Clean and Jerk every :90 for 15 minutes (10 sets) Start light, finish as heavy as possible.  Conditioning “Diane” Reps of 21-15-9: Deadlifts (225#/153#) Handstand Push-ups

  Strength Back Squat 5 reps @ 65% 3RM 3 reps @ 75% 3 reps @ 85% 2 reps @ 95% 3 x 1 to establish 1RM Conditioning Murph Training 2 rounds of 10 minutes to complete the following: 800m Run Then AMRAP of: 5 Pull-up 10 Push-ups 15 Air Squats Once the first ten

Partner WOD With a partner, complete the following for time: 100 Thrusters (95#/63#) – Alternate every 5 reps 100′ Walking Lunge – Both partners, together 100 Toes-2-Bar – Alternate every 5 reps 100′ Bear Crawl – Both partners, together 100 Burpees – See-Saw style, alternate every rep  

Conditioning In a 5 minute window, complete the following: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups AMRAP Clean & Jerks w/ remaining time (135#/93#) Rest 2 minutes between rounds, complete 5 rounds.

Congratulations to May Co-Athlete of the Month Layne Zimmers!  This is quite the accomplishment. Layne Zimmers named District 186 Teacher of Year – sj-r.com Accessory/Gymnastics 15 minute EMOM: 12 Weighted Step-ups (6/6) – 8RPE 6-8 Challenging Handstand Push-ups (Strict,Deficit,Standard)/12 Seated Kb Press 20 Hollow Rocks Repeat 5 sets 3 rounds – Each for time: 500m

Memorial Day Murph Shirt/Tank Top orders are due by Saturday! Please click here to order. Olympic EMOM x 10: 1 Full Snatch Build throughout and finish with a heavy single or find a 1RM Conditioning Reps of 21-18-15-12-9: Overhead Squats (115#/78#) Double Unders x 2    

Strength Back Squat Set 1 – 5 reps @ 70% 3RM Set 2 – 4 reps @ 80% Set 3 – 3 reps @ 90% Set 4 – 2 reps @ 95% Set 5 – 1 rep @ 100% Set 6 – 10 reps @ 75% Rest :90 between each set. Conditioning 3 rounds for

Partner WOD 20 minute AMRAP – In teams of two, complete the following ladder as a relay: 2-4-6-8-10-12, etc.. Wall Balls (30#/20#) Lateral Bar Burpees Hang Power Cleans (115#/78#) Both athletes complete rounds relay style.  Partner A completes 2 wall balls, 2 burpees, and 2 hang power cleans.  Once he or she completes the round,