Monday, May 22

Training Day

A1) HSPU Negatives 5-5-5+
A2) Hollow Hold 3x:20-30

5 rounds for Quality:
Run 200m (Row 250 if raining)
10 Handstand Pushups
20 Shoulder Taps

Post efforts to comments/zen planner/whiteboard.



Sunday, May 21

Great work last week!

Keep working hard…we have two Competition Days coming up. Stay focused on your Training Days, and attack your Comp days.

Just a reminder, next Monday is Memorial Day. We will host our 9th annual Memorial Day Murph at 10am. We will close the gym on that Sunday, so enjoy your day off, and we’ll see you on Memorial Day.

Monday: (Training Day)
A1) Handstand Pushup Negative 5-5-5+
A2) Hollow Hold 3x:20-30

5 rounds for Quality:
Run 200m
10 Handstand Pushups (95/65)
20 Shoulder Taps

Tuesday: (Competition Day)
10 1-minute rounds of:
Deadlifts, 3 reps
Shuttle sprint (5x35ft)
Max reps burpee

Rest 2 minutes between rounds.

Wednesday: (Training Day)
Thruster 3-3-3-3-3+

For Quality:
1000 Meter Row
50 Thrusters (45/33)
20 Turkish Get-ups

Thursday: (Training Day)
Skill: Kipping

EMOM for 12 minutes:
Even- 5 Strict C2B/Pull-up
Odd- 5 Kipping

5 x 5 Shoot-through

Friday: (Competition Day)
10:00 AMRAP
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box jumps 24/20

Partner WOD


Monday: (Max Effort Day)
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Saturday, May 20

Partner Saturday!

Today’s WOD:

Partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
16 Kettlebell Swings
8 Pull-Ups

Rest 4 minutes

AMRAP in 8:
8 Wallball Shots
8 Box Jumps

Rest 4 minutes

AMRAP in 8:
8 Alternating Single-Arm Dumbbell Snatches
8 Toes-2-Bar


Friday, May 19

Max Effort Day

Today’s WOD:

4:00 AMRAP Burpees
-Rest 3:00-
3:00 AMRAP Burpees
-Rest 3:00-
2:00 AMRAP Burpees
-Rest 3:00-
1:00 AMRAP Burpees

Post total reps to comments/Zen Planner/Whiteboard


Thursday, May 18

Training Day

A1) Supine RR 6×5-8
A2) Hip Ext. 6×5-8

Tabata (The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.):
Kettlebell Swing
Renegade Row

Post score to Zen Planner/comments/Whiteboard

Wednesday, May 17

Competition Day

Today’s WOD:


Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Compare to 6/17/2016

Post time to comments/Zen Planner/Whiteboard

Tuesday, May 16

Training Day

EMOTM for 12min:
Even- KB Squat* x 5
Odd- Candle Stick x 5

*Build off your progressions from 4/11

Complete AMRAP in 10
10 WB Shots
10 Burpees

Compare time from 4/11

Post efforts to ZP/Commentes/Whiteboard