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5:29 pm

Thursday May 28th

AM/PM Throwdown Saturday - 10AM Start! Last day to sign up! 
(So I can organize the heats)
BBNC#9 Starts next Monday! Teams will be emailed out by the weekend so you can get yourselves set up with your coach/captain!
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Oly Complex
1 Hang Squat Clean + 3 Front Squat

Work toward a max set.



"Over Easy"
AMRAP 14
4 T2B
8 Burpees
12 Box Jump Overs 24/20


Scale T2B and box height as needed.


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6:00 pm

Wednesday May 27th

AM/PM Throwdown Saturday!
Nutrition Challenge Next Week!!
PLEASE SIGN UP ASAP FOR BOTH SO WE CAN ORGANIZE!!!!




Overhead Complex
1 Push Press - 3 Push Jerk

Build to a smooth heavy set.



Resisted Sprints

10 x 50 feet, partner holds and provides resistance.

Rest approximately 1-2 minutes between efforts.
(each burst is not for time, just focus on power output.. should be a 10-20 second full blast burst)

BE SURE you are being a good partner today. This is meant to be really challenging, similar to a heavy sled push/pull. If you do not feel up to performing the work, let a coach know and they will take care of it.

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6:00 pm

Tuesday May 26th

IN HOUSE AM VERSUS PM THROWDOWN

SATURDAY!!!!

tm5



Deadlift

5, 5, 5, 5, 5




One weight across, not a 5RM.

Smooth, powerful sets.




Power Clean

2-2-2-1-1-1




Climbing. Build up to a heavy double and a heavy single for the day. Does not need to be a 1RM.

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7:23 pm

Monday May 25th

HEATS AT 9:00, 9:30, AND 10:00AM!!
SHOW UP, GET LOOSE, AND GET READY TO GO!!!!
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"Murph"

For time: 

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run



Partition Pull Ups, Push Ups and Squats in any manner. (recommend 20 rounds of 5/10/15).
Scale movements as needed.

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.

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3:18 pm

Saturday May 23rd

Please sign up for your heats if you will be coming in Monday morning for "Murph"
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"Regionals Fun Day"

Partner WOD

For time:

Partner 1
Run 800m
50 Wall Balls

Partner 2
Run 800m
50 Wall Balls

Partner 1
Run 600m
40 Wall Balls

Partner 2
Run 600m
40 Wall Balls

Partner 1
Run 400m
30 Wall Balls

Partner 2
Run 400m
30 Wall Balls

One partner rests while the other completes their runs/wall balls.




Ca$h Out Work

Work on Snatches or HS Walking
(the other events of the day)


Regional_Saturday


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8:48 pm

Friday May 22nd

Memorial Day Schedule

Gym Hours = 7AM - 1PM
Classes starting at 9AM.. Running waves every 30 minutes of "Murph"
Details to be announced.

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Front Squat

E3MOTM 24 (8 sets)

3 Reps



Climbing, working to some challenging sets by the end.






"Core Smash"

With a 2 Minute Running Clock:

20 AbMat Sit Ups

10 HSPU

In the remaining time, max rep Front Squats at 115/75




Rest 1 minute, repeat for 2 more rounds.

Total = 8 minutes.




HSPU should be scaled such that athletes can complete the sit ups and push ups with enough time (:30-:60) to have a crack at the front squats., for at least a few reps.

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5:49 pm

Thursday May 21st

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Z Press
10 Rep Max



"Aussies"
4 Rounds, each for time:
Row 500m
50 Double Unders

Rest at least 2 minutes between efforts.
Score all 4 intervals separately.

Scaled = alter # of DUs, or 100 single unders.
(Try to commit to a number and stay with it if you choose under 50 for DUs.)

Goal today is consistency of efforts. 1st and 4th round should be as close to identical as possible.
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5:27 pm

Wednesday May 20th

Yoga at 7:05 PM!! Social Stretch with KT!

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Review
Kipping, the general gymnastics skill.
Review application to Pull Ups, T2B, Toe to Ring, Muscle Up, etc.



"Gorillas"
For time:
64 T2B
64 Burpee Pull-ups
Run 1 Mile


Work may be divided in any strategy chosen!
Time cap - 30 minutes.

Minimum Run distance is 200m.


I.e. This WOD could be done in the order written above.. or 8 rounds of: 8 T2B, 8 BPU, 200m Run..Or anywhere in between. Strategy is on you!

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7:38 pm

Tuesday May 19th

Harvard Stadium Stairs this morning early!

Meet between 5 and 6AM and just get going whenever you like!
(Park on the side by section 1)

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Clean & Jerk

3 Rep Max Challenge




25 Minutes to work to a max load. No limit on attempts.

(The 3 reps must be completed within 30 seconds once you start the first rep.. athletes may drop from the top. They do not have to be touch and go.)







Ca$h Out

For time:

100 OH Walking Lunges holding a 35/25# plate





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7:54 pm

Monday May 18th




Deficit Deadlift

(Dead stop at the bottom, no touch & go)

Work to a heavy double





Hang Squat Snatch

EMOTM 12

1 Rep




Beginners - Hang Power Snatch + Overhead Squat
Work technique and positions.

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