Results For Category: "Metabolic Conditioning"

Sunday, May 22, 2022: Murph Prep

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters 

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

WOD: Saturday, May 21, 2022: Wall Balls, Jerks, Pull Ups

Workout:

2 sets of 12 AMRAPs:
14 Wallballs (20/14) *Increase 7 reps each full round
7 Push Jerks (155/105)
14 Chest to Bar

Rest 2:00 between 2 Sets
Restart from top on 2nd set.

Partner Options:

24 AMRAP:
30 Wallballs
20 Push Jerks
30 Chest to Bar

WOD: Friday, May 20, 2022: Deadlifts, Box Jump Overs

Strength:

Deadlifts
Week 3: Basing off 90% of 1RM

1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%

Workout:

For Time:

Run 400 M

into:
3 Rounds:
30 Box Jump Overs
10 Deadlifts (255/175)
into:

Run 400 M

Finisher:

3 Sets of:
12-15 Barbell Rollouts
:45 Side Plank
:45 Side Plank
Rest as needed

WOD: Thursday, May 19, 2022: Bench Press, Dips, Push Ups, Up Downs

Strength:

Bench Press
Week 3: Basing off 90% of 1RM:

1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%

Workout:

16 EMOM:
Min 1-2: AMRAPs of:
6 Hand Release Push Ups
12 Up Downs
24 Alternating Russian Twists
Min 3: Max Strict Ring Dips
Min 4: Rest

WoD: Wednesday, May 18, 2022: Snatches, Toes To Bar, Lunges

Strength:

Every :90 for 6:00:
1 Hang Power Snatch + 1 Power Snatch
Building In Weight

Metcon:

Part I: 8 AMRAP:
3 Power Snatches (135/95)(95/65)
6 Alternating Back Rack Lunges
9 Toes to Bar

Rest 2:00

Part II: For Time:
6-9-12-9-6 reps:
Power Snatches (95/65)(65/45)
Alternating Back Rack Lunges
Toes To Bar

Finisher:
For Time:
20-15-10-15-20 reps:
Alternating Hip Taps
Tuck Ups

WOD: Tuesday, May 17, 2022: Back Squats, Running, Thrusters, Burpees

Strength:

Back Squat

3 sets of 3 reps
90% of 1 Rep Heavy>
70%; 80%; 90%

Workout: Punch Out

For Time:
Run 800 M
30 Thrusters (115/75)(75/55)
30 Lateral Burpee over Bar

WOD: Monday, May 16, 2022: Rope Climbs

Skill Practice:
Rope Climbing

Workout:
18 AMRAP:
60 Double Unders
40 Sit Ups /20 GHD
20 Ground to Overhead
5 Rope Climbs

WOD: Friday, May 13, 2022: Back Squats & Kickball!!!! Don’t forget

Strength:

Back Squat
1×5 65%
1×5 75%
1×5 85%*
*All based off of 90% of 1 Rep Heavy Back Squat

Workout:
16 AMRAP:
50 Air Squats
400 M Run
25 Burpees to Target 6″
200 M Run

WOD: Thursday, 5/12/2022: Skill Work: Toes to Bar & Rope Climbs

Workout:

12:00 on the clock:
Run 800 M
40 Hand Release Push Up
6 Rope Climbs
Max Toes to Bar with remaining time.

Rest 2:00

6:00 on the clock:
run 400 M
20 Hand Release Push Ups
3 Rope Climbs
Max Toes to Bar with Remaining Time

WOD: Wednesday, May 11, 2022: Deadlifts, Box Jumps, Push Ups

Strength:

Week 2 of Deadlift Cycle
1×5 @ 65% of 90% of most recent 1 Rep Max
1×5 @ 75%
1×5 @ 85%

Workout:

For Time:
27-21-18 
Box Jump
18-15-9
Handstand Push Up
9-6-3
Deadlifts