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Programming May 28th – June 2nd

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May

Programming May 28th – June 2nd

Monday
Warm-Up
400m run
then
10 minutes of:
20 dubs
3 beat swings
5 pushups
7 squats
 
WOD
Murph
“Alpha”
Run 1 Mile
100 pullups
200 pushups
300 squats
Run 1 Mile
* with weighted vest 20/14
 
Murph
“Bravo”
Run 1200m
75 pull-ups
150 pushups
225 squats
Run 1200m
 
Murph
“Charlie”
Run 800m
50 pullups
100 pushups
150 squats
Run 800m
 
Murph
“Delta”
Run 400m
25 pullups
50 pushups
100 squats
Run 400m
 
This WOD is about remembering those who gave all so that we can continue to live as a free country. Murph was a Navy Seal and as such worked on a team. That team worked as one. Multiple men, of amazing individual ability, coming together to complete a mission.
 
In any variation we will use ring rows for pull-ups. There will be at any one time quite a few of us on the pullup rig so we will not be using boxes for jumping pull-ups as they take up quite a bit of space. The smaller green boxes will be
allowed.
You may also scale this workout in any fashion that you feel is within your current skillset and ability. If you choose to do so that is completely upon you so have a plan going into it.
 
Tuesday
Warm-Up
10 minutes of:
8 pvc pass thrus
8 hollow rocks
8 walking lunges
run 50m
 
WOD
Regionals Event 5
 
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
 
Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box
 
Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.
 
Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
 
Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box
 
Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge
 
Wednesday
Warm-Up
10 minutes of:
1 minute ankle dorsiflexion each aside
then
jog 100m
5 strict empty barbell presses
5 empty barbell push press
5 empty barbell push jerk
5 empty barbell split jerk
 
WOD
Clean and jerk 1-1-1-1-1-1-1 reps
 
Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
 
Beginner Option
Clean and jerk 3-3-3-2-2-1-1-1 reps
 
Thursday
Warm-Up
10 minutes of:
10 abmats
8 russian kb swings
6 wall balls
 
WOD
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute
 
Men: 95 lb.
Women: 65 lb.
 
Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.
 
Intermediate Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups, to parallel
1 minute of push presses
1 minute of GHD sit-ups, to parallel
Rest 1 minute
 
Men: 75 lb.
Women: 55 lb.
 
Beginner Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute
 
Men: 45 lb.
Women: 35 lb.
 
Friday
Warm-Up
10 minutes of:
3 strict pull-ups
5 goblet squats
15 dubs
rest :30
 
WOD
Regionals Event 6
 
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
 
Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.
 
Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters
 
Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.
 
Beginner Option
For time:
4 rope climbs, lying to standing
16 thrusters
3 rope climbs, lying to standing
12 thrusters
2 rope climbs, lying to standing
8 thrusters
 
Men: 65 lb.
Women: 45 lb.
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Coaches Choice

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