WOD
20 min AMRAP
9 Toes 2 Bar *Scale is Knees 2 Elbows/Knee Tucks*
7 Deadlifts (185#/135#) *Scale weight as necessary*
5 Bar Facing Burpees
DEADLIFT DEMO
BAR FACING BURPEE DEMO
Thursday, May 30, 2013
**FUNCTIONAL FITNESS BASICS-0900**
WOD
5 Rounds for Time:
15 Front Squat (75#/45#)
10 Strict Press
5 Thrusters
*Use same weight for each exercise.
FRONT SQUAT DEMO
STRICT PRESS DEMO
THRUSTER DEMO
WOD
5 Rounds for Time:
15 Front Squat (75#/45#)
10 Strict Press
5 Thrusters
*Use same weight for each exercise.
FRONT SQUAT DEMO
STRICT PRESS DEMO
THRUSTER DEMO
Wednesday, May 29, 2013
**CHIPPER WEDNESDAY**
WOD
2 Suicides
20 KB Swings (53#/35#)
20 Pull Ups
20 Overhead Walking Lunge Steps (45#/25#)
20 V Sit Ups
20 HSPU
20 Supermans
20 Burpees
20 Ground to Overhead (45#/25#)
20 Double Unders
WOD
2 Suicides
20 KB Swings (53#/35#)
20 Pull Ups
20 Overhead Walking Lunge Steps (45#/25#)
20 V Sit Ups
20 HSPU
20 Supermans
20 Burpees
20 Ground to Overhead (45#/25#)
20 Double Unders
Tuesday, May 28, 2013
A/B WOD
21-15-9 Reps of:
Power Clean (85#/65#)
Wall Balls (20#/14#)
Weighted Step Ups (with your wall ball) (24#/20#)
21-15-9 Reps of:
Power Clean (85#/65#)
Wall Balls (20#/14#)
Weighted Step Ups (with your wall ball) (24#/20#)
Monday, May 27, 2013
HAPPY MEMORIAL DAY!
***HALSEY GYM IS CLOSED***
A/B WOD
10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
Sit Ups
For time.
Should look like the following:
10 Burpees
10 Sit Ups
9 Burpees
9 Sit Ups
8 Burpees... and so on.
Saturday, May 25, 2013
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.
MEMORIAL DAY MURPH
0800-1st Heat
0900-2nd Heat
"MURPH"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
You may partition the pull ups, push ups and squats as needed. If you have a 20 lb vest, wear it.
About Michael P. Murphy
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”.
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.
Friday, May 24, 2013
A/B WOD
"Annie"
50 Double Unders
50 Sit Ups
40 DUs
40 Sit Ups
30 DUs
30 Sit Ups
20 DUs
20 Sit Ups
10 DUs
10 Sit Ups
Thursday, May 23, 2013
A/B WOD
Tabata Thursday
Box Jumps (24"/20")
Rest 1 min
Ab-mat situps
Rest 1 min
Wall Ball Slams (20#/14#)
Score total number of combined reps.
* A tabata is 8 rounds of 20 secs of work followed by 10 secs of rest. Each tabata will take 4 minutes. You will rest 1 minute between tabatas. So your workout will look like this:
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
1 min rest
20 sec Ab-mat Situps
10 sec rest
20 sec Ab-mat Situps
10 sec rest
20 sec Ab-mat Situps
10 sec rest....and so on
Cash Out
30 pistols (15 each leg)
Tabata Thursday
Box Jumps (24"/20")
Rest 1 min
Ab-mat situps
Rest 1 min
Wall Ball Slams (20#/14#)
Score total number of combined reps.
* A tabata is 8 rounds of 20 secs of work followed by 10 secs of rest. Each tabata will take 4 minutes. You will rest 1 minute between tabatas. So your workout will look like this:
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
10 sec rest
20 sec Box Jump
1 min rest
20 sec Ab-mat Situps
10 sec rest
20 sec Ab-mat Situps
10 sec rest
20 sec Ab-mat Situps
10 sec rest....and so on
Cash Out
30 pistols (15 each leg)
Wednesday, May 22, 2013
Warm-Up
Take time to COMPLETELY warm up...even break out the rings for some dips! Track is open for a nice warm-up lap! DO IT...you know who you are!
A WOD
“The Bear Complex”
5 Rounds of 7 reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Review each movement thoroughly. Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is NOT a timed workout, this is for max weight only. Rest as needed between sets, but the bar is NOT allowed to touch the ground during your 7 reps.
Some rules to note:
The Power Clean and Front Squat are 2 different movements. You may squat clean the bar but you still must perform a Front Squat. You may deadlift and then perform a hang power clean. The push press may be combined with either the front or back squat which results in a thruster. Push/split jerks are also allowed. Start with a relatively easy weight and progress. (65#/45#) Suggest bar sharing and resting while your partner works.
B WOD
"The Baby Bear Complex"
3 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Same rules apply as above.
Take time to COMPLETELY warm up...even break out the rings for some dips! Track is open for a nice warm-up lap! DO IT...you know who you are!
A WOD
“The Bear Complex”
5 Rounds of 7 reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Review each movement thoroughly. Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is NOT a timed workout, this is for max weight only. Rest as needed between sets, but the bar is NOT allowed to touch the ground during your 7 reps.
Some rules to note:
The Power Clean and Front Squat are 2 different movements. You may squat clean the bar but you still must perform a Front Squat. You may deadlift and then perform a hang power clean. The push press may be combined with either the front or back squat which results in a thruster. Push/split jerks are also allowed. Start with a relatively easy weight and progress. (65#/45#) Suggest bar sharing and resting while your partner works.
B WOD
"The Baby Bear Complex"
3 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Same rules apply as above.
Tuesday, May 21, 2013
Cash-In
4x5 Dragon Flags (For Quality, NOT TIME)
Use the floor and hold the pullup bar post, instead of using a bench.
Maintain hollow body position all the way to the floor.
Hips and heels should touch the floor together.
Scale with straddle position or knees in, as required.
A/B WOD
20 min AMRAP
5 Wall Climbs
10 Toes 2 Bar
50 Double Unders
Scaling options:
Wall Climbs: partial wall climbs (1/2 or 3/4), handstand holds, pike pushups on box, etc
T2B: knees to elbow, knee tucks
DU: 3:1 singles
WALL CLIMB DEMO
4x5 Dragon Flags (For Quality, NOT TIME)
Use the floor and hold the pullup bar post, instead of using a bench.
Maintain hollow body position all the way to the floor.
Hips and heels should touch the floor together.
Scale with straddle position or knees in, as required.
A/B WOD
20 min AMRAP
5 Wall Climbs
10 Toes 2 Bar
50 Double Unders
Scaling options:
Wall Climbs: partial wall climbs (1/2 or 3/4), handstand holds, pike pushups on box, etc
T2B: knees to elbow, knee tucks
DU: 3:1 singles
WALL CLIMB DEMO
Monday, May 20, 2013
Cash-In
Power Snatch-15 min to find 1RM
POWER SNATCH DEMO
A/B WOD
"Jackie"
**See how you stack up against the regional athletes from this past weekend**
1000m Row
50 Thrusters (45#)
30 Pull Ups
For Time.
Notes: We only have 1 rower so plan accordingly. Suggest rowing last especially for those who are scaling and not RX. Scale as necessary. Body pump bars may also be used for those doing less than 35#.
THRUSTER DEMO
Power Snatch-15 min to find 1RM
POWER SNATCH DEMO
A/B WOD
"Jackie"
**See how you stack up against the regional athletes from this past weekend**
1000m Row
50 Thrusters (45#)
30 Pull Ups
For Time.
Notes: We only have 1 rower so plan accordingly. Suggest rowing last especially for those who are scaling and not RX. Scale as necessary. Body pump bars may also be used for those doing less than 35#.
THRUSTER DEMO
Friday, May 17, 2013
A WOD
POWER CLEAN DEMO
B WOD
15 Power Cleans (135#/85#)
15 Wall Balls (20#/14#)
400 m Run
13 Power Cleans
13 Wall Balls
400 m Run
11 Power Cleans
11 Wall Balls
400 m Run
For Time.
POWER CLEAN DEMO
B WOD
15 Med Ball Cleans (20#/14#)
15 Wall Balls (20#/14#)
400 m Run
13 Med Ball Cleans
13 Wall Balls
400 m Run
11 Med Ball Cleans
11 Wall Balls
400 m Run
For Time.
MEDICINE BALL CLEAN DEMO
MEDICINE BALL CLEAN DEMO
Thursday, May 16, 2013
A/B WOD
Cash-Out
Foam roll and stretch
10,9,8,7,6,5,4,3,2,1 of the following:
Strict Press (75#/45#)
KB Swings (53#/35#)
Box Jumps (24"/20") THEN
400 m run
So your WOD should look like this:
10 Strict Press (75#/45#)
10 KB Swings (53#/35#)
10 Box Jumps (24"/20")
9 Strict Press (75#/45#)
9 KB Swings (53#/35#)
9 Box Jumps (24"/20")
8 Strict Press (75#/45#)
8 KB Swings (53#/35#)
8 Box Jumps (24"/20") etc until the 1 rep round and then run 400 m
STRICT PRESS DEMO
STRICT PRESS DEMO
Cash-Out
Foam roll and stretch
Wednesday, May 15, 2013
Strength Cash-In
Back Squat 5x3 @ 75% 1RM
A/B WOD
"1/4(ish) MURPH"
For Time.
400 m run, THEN
5 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
THEN, 400 m run.
Back Squat 5x3 @ 75% 1RM
A/B WOD
"1/4(ish) MURPH"
For Time.
400 m run, THEN
5 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
THEN, 400 m run.
Tuesday, May 14, 2013
Cash-In
Practice L-sits (either on parellettes or pull up bar)
A/B WOD
3 rounds for time:
10 ManMakers (35#/25#)
20 Supermans
400m run
MANMAKER DEMO
Practice L-sits (either on parellettes or pull up bar)
A/B WOD
3 rounds for time:
10 ManMakers (35#/25#)
20 Supermans
400m run
MANMAKER DEMO
Monday, May 13, 2013
*****THE NEW TRACK IS FINALLY OPEN*****
Buy-In
Weighted Sit-ups (plate, dumbbell, etc-your choice)
Max Reps in 2 mins
A/B WOD
"A Mile of Burpees"
Run 1600 m (1 mile) BUT
Stop every 200 m and perform 10 burpees
For time.
Note: The length of 1 lap of the track is 400 m. You should be stopping 8 times total (80 burpees) during the WOD and the last set of burpees is done at the end of the mile.
Friday, May 10, 2013
A WOD
EMOTM (Every Minute on the Minute)
Snatch (115#/75#)
Start with 1 snatch the 1st minute and increase by 1 snatch every minute after. It should look like this:
1st min-1 snatch, rest remainder of minute
2nd min-2 snatches, rest remainder of minute
3rd minute-3 snatches, rest remainder of minute...continue until you are unable to complete all required snatches in the minute.
SNATCH DEMO
B WOD
EMOTM (Every Minute on the Minute)
Overhead Squat (65#/45#)
Start with 1 OHS the 1st minute and increase by 1 OHS every minute after. It should look like this:
1st min-1 OHS, rest remainder of minute
2nd min-2 OHS, rest remainder of minute
3rd minute-3 OHS, rest remainder of minute...continue until you are unable to complete all required OHS in the minute.
OHS DEMO
EMOTM (Every Minute on the Minute)
Snatch (115#/75#)
Start with 1 snatch the 1st minute and increase by 1 snatch every minute after. It should look like this:
1st min-1 snatch, rest remainder of minute
2nd min-2 snatches, rest remainder of minute
3rd minute-3 snatches, rest remainder of minute...continue until you are unable to complete all required snatches in the minute.
SNATCH DEMO
B WOD
EMOTM (Every Minute on the Minute)
Overhead Squat (65#/45#)
Start with 1 OHS the 1st minute and increase by 1 OHS every minute after. It should look like this:
1st min-1 OHS, rest remainder of minute
2nd min-2 OHS, rest remainder of minute
3rd minute-3 OHS, rest remainder of minute...continue until you are unable to complete all required OHS in the minute.
OHS DEMO
Thursday, May 9, 2013
Cash -In
Complete Burgener warm-up in addition to regular warm-up.
A/B WOD
50 Wall Ball Shots (20#/14#)
40 Pistols (20 each leg)
30 HSPU
20 Burpees
10 Pull Ups
For Time.
PISTOL DEMO/PROGRESSION
Note: Use bands in place of TRX system, if necessary.
HSPU PROGRESSION
Note: DO NOT attempt the banded HSPU without an experienced spotter.
Complete Burgener warm-up in addition to regular warm-up.
A/B WOD
50 Wall Ball Shots (20#/14#)
40 Pistols (20 each leg)
30 HSPU
20 Burpees
10 Pull Ups
For Time.
PISTOL DEMO/PROGRESSION
Note: Use bands in place of TRX system, if necessary.
HSPU PROGRESSION
Note: DO NOT attempt the banded HSPU without an experienced spotter.
Wednesday, May 8, 2013
A/B WOD
21-15-9 Reps of
Deadlifts (225#/155#)
Ring Dips
Box Jumps (24"/20")
For Time.
Cash-Out
Incline Sprints
10 rounds of 30 secs on and 30 sec off (10 minutes total)
Set treadmill at 12% incline and speed at 30 sec slower than your best 5K pace. Do not reduce speed!
21-15-9 Reps of
Deadlifts (225#/155#)
Ring Dips
Box Jumps (24"/20")
For Time.
Cash-Out
Incline Sprints
10 rounds of 30 secs on and 30 sec off (10 minutes total)
Set treadmill at 12% incline and speed at 30 sec slower than your best 5K pace. Do not reduce speed!
Tuesday, May 7, 2013
Buy-In
In addition to the regular warm-up, perform the Burgener Warm Up shown below with PVC pipe. If experienced, complete the Burgener a second time with an unloaded bar.
A/B WOD
12 min AMRAP
10 Shoulder to Overhead (95#/65#)
20 Toes to Bar
40 Double Unders (3:1 singles)
Please scale weight and movement as necessary.
SHOULDER TO OVERHEAD DEMO
TOES 2 BAR and KNEES TO ELBOW DEMO
In addition to the regular warm-up, perform the Burgener Warm Up shown below with PVC pipe. If experienced, complete the Burgener a second time with an unloaded bar.
A/B WOD
12 min AMRAP
10 Shoulder to Overhead (95#/65#)
20 Toes to Bar
40 Double Unders (3:1 singles)
Please scale weight and movement as necessary.
SHOULDER TO OVERHEAD DEMO
TOES 2 BAR and KNEES TO ELBOW DEMO
Monday, May 6, 2013
****HAPPY BIRTHDAY TARA****
Buy-In
Plank Holds 4x29 sec
Rest 31 sec between each
A/B WOD
5 Wall Balls (20#/14#)
4 Laps w/Wall Ball (one lap is around the 2 buildings next to concrete pad)
42 Wall Ball Slams
71 Ab-Mat Sit Ups
42 Walking Lunge Steps
4 KB Swings (53#/35#)
5 Pull Ups
For Time
Cash-Out
2 min for reps
GrassHoppers
Friday, May 3, 2013
A WEEK IN THE LIFE OF AN OUTLAW: DAY 5
The Outlaw Way WOD 120522
STRENGTH
Back Squat
1x8 @65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
A WOD
"The (big) Chief"
5 rounds for total reps of:
3 min AMRAP
3 Power Cleans (205#/135#)
6 Hand Release Push Ups
9 Air Squats
Rest 1 min between rounds.
If you want to scale to "The Chief", the weights are (135#/95#). Note: Start each round from where you left off in the previous round.
The Outlaw Way WOD 120522
STRENGTH
Back Squat
1x8 @65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
A WOD
"The (big) Chief"
5 rounds for total reps of:
3 min AMRAP
3 Power Cleans (205#/135#)
6 Hand Release Push Ups
9 Air Squats
Rest 1 min between rounds.
If you want to scale to "The Chief", the weights are (135#/95#). Note: Start each round from where you left off in the previous round.
Thursday, May 2, 2013
A WEEK IN THE LIFE OF AN OUTLAW: DAY 4
The Outlaw Way WOD 120314
A/B WOD (Conditioning)
8 min AMRAP
10 DB Thruster (30#/20#)
10 Wall Ball Sit Ups (20#/14#)
10 Inverted Burpees
Note: You may have to be creative with the DBs since we have a limited number. Think unweighted bar or even a body pump bar.
WALL BALL SIT UP DEMO
INVERTED BURPEE DEMO
MIDLINE
10 min AMRAP
Turkish Get Ups (70#/53#) or any weight that is manageable
Note: Do not rush on these. It is an AMRAP but should be treated as 10 minutes of consistent non-rushed work. Alternate arms each rep.
The Outlaw Way WOD 120314
A/B WOD (Conditioning)
8 min AMRAP
10 DB Thruster (30#/20#)
10 Wall Ball Sit Ups (20#/14#)
10 Inverted Burpees
Note: You may have to be creative with the DBs since we have a limited number. Think unweighted bar or even a body pump bar.
WALL BALL SIT UP DEMO
INVERTED BURPEE DEMO
MIDLINE
10 min AMRAP
Turkish Get Ups (70#/53#) or any weight that is manageable
Note: Do not rush on these. It is an AMRAP but should be treated as 10 minutes of consistent non-rushed work. Alternate arms each rep.
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