COME FEEL THE BITE!
+ Event Details
Wednesday 5/1
Benchmark - The Gauntlet
30min AMRAP
1000m row
50 Thrusters 45/35
30 Pull ups
10rds
3 Snatches 135/95
15 WB 20/14
Cindy remainder of time
5 Pull ups
10 Push ups
15 Squats
Thursday 5/2
Lifting: 5x5 Squat Cleans
12min AMRAP
3-6-9-12-15-18-etc
KBS 53/35
Burpee BJ 24/20
Goblet Squats 53/35
Friday 5/3
200m run
25' lunges
200m run
25' broad jump
200m run
50' lunges
200m run
50' broad jump
rest 3min, repeat in reversed order
Saturday 5/4
9am Travis Manion
Monday 5/6
25min AMRAP
400m run
30 squat clean (total)
20 lunges (total)
10 TGU (total)
53/35
Tuesday 5/7
For Time
50 DU's
25 K2E
10 dips
Wednesday 5/8
Lifting: 6x3 FS
12min AMRAP
9 HSPU
6 Burpees
3 FS 165/110
Thursday 5/9
600m run
21 Thruster
400m run
15 Thruster
200m run
9 Thruster
Friday 5/10
Burpee Madness
1-10
2-20
3-5
4-11
5-2
6-18
7-6
8-15
9-4
10-8
11-17
12-3
13-13
14-9
15-12
16-14
17-16
18-7
19-19
20-1
Saturday 5/11
Hero WOD
Monday 5/13
Skill: DU's
50 DU's
250m row
50 DU's
250m row
Tuesday 5/14
21-15-9
KBS (53/35)
T2B
Wednesday 5/15
1/2 Murph
800m run
50 Pull-Ups
100 Push-Ups
150 Squats
800m run
Thursday 5/16
Partner WOD
3000m row
3rds
30 Burpee box over
40 WB
50 WB sit-ups
Friday 5/17
5min AMRAP
10 SDHP 70/53
10 KBS
Lifting: 6x3 SDHP
Saturday 5/18
Hero WOD
Monday 5/20
Skill: kipping
Tabata
Pull-Ups
Squats
Push-Ups
Sit-Ups
Tuesday 5/21
3RFT
50 WB cleans 20/14
600m run
Wednesday 5/22
24min AMRAP
400m run
10 tire flips
20 jump throughs
30 toes touches
Thursday 5/23
Lifting: BS 6x2 pause at bottom
3RFT
12 BS 185/130
6 Burpee over bar
Friday 5/24
10RFT
Partner WOD
1min row
30 sec rest
Saturday 5/25
Hero WOD
Monday 5/26
Memorial Day - Murph Workout
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Tuesday 5/28
20min AMRAP
500m row
40 step-ups
30 sit-ups
Wednesday 5/29
Lifting: OHS 5x5
50 DU's
25 DL 225/155
15 bar facing burpees
10 OHS 135/95
Thursday 5/30
30-20-10
push press
1-arm KBS
1 TGU/side after each round
Friday 5/31
5RFT
20 walking lunges (total)
15 T2B
10 pistol (total)
20 plank up downs
May
Estuary Park
+ Event Details
Monday 6/3
Strong as a Mutha 9:30am
Couch to Fit 7:30pm
5RFT
50 DU'S
25 Cal Row
200m run
Tuesday 6/4
Yoga 9:30am
Lifting: DL (touch and go!)
5-4-3-2-1-1 (60%/65%/70%/75%/80%/90%)
5min EMOM
3 Power Cleans 185/135
KBS remained of time 53/35
Wednesday 6/5
Strong as a Mutha 9:30am
Couch to Fit 7:30pm
Benchmark
Fran
21-15-9
Thruster 95/65
Pull-ups
Thursday 6/6
Skill: Squat (50 wall squats, POP)
Buy-in 20 Burpees
3Rds
200m run
20 Lunges 45/35
Buy-out 20 Burpees
Friday 6/7
Yoga 9:30am
Couch to Fit 7:30pm
20min AMRAP
1 DL
2 Hang Clean
3 FS
4 S2OH (155/115) (135/95) (95/65)
Saturday 6/8
Hero Workout
Monday 6/10
Strong as a Mutha 9:30am
Couch to Fit 7:30pm
Lifting: Sumo DL 8x5 @ 50%/55%/60%/65%
3min HSPU
1min Rest
3min OH DB Lunges 50/35
Tuesday 6/11
Yoga 9:30am
15-10-5
Snatch 95/65
Burpee over bar
2min rest
5min to find 1RM Snatch
Wednesday 6/12
Strong as a Mutha 9:30am
Couch to Fit 7:30pm
Skill/Lifting: BS 5x5 50%-60%
3RFT
5 Squat Cleans 205/145
10 Burpee Box Overs
15 KBS 70/53
Thursday 6/13
22min AMRAP
2 C2B
2 1-arm Snatch/side
2 Goblet Squats 44/26
(2/4/6/8/10/12/14/etc)
every min 1 Burpee to Target
Friday 6/14
Yoga 9:30am
Couch to Fit 7:30pm
Lifting: DL + Pause
8-6-4-2-1 (50%/55%/60%/65%/70%)
6x100m sprint, 30 sec rest between sets
Saturday 6/15
Hero Workout
Monday 6/17
Strong as a Mutha 9:30am
Couch to Fit 7:30pm
Skill/Lifting: FS 5x5 @ 50%-60%
7min TGU 44/26
Cashout-out
Tuesday 6/18
Yoga 9:30am
150 WB Burpees
Wednesday 6/19
Strong as a Mutha 9:30am
Couch to Fit 7:30pm
For Time:
200m run
20 Cleans 165/115
400m run
15 Cleans 185/135
600m run
10 Cleans 205/145
800m run
5 Cleans 225/155
Thursday 6/20
Lifting: DL 1-1-1-1-1-1-1 @ 80%+
15 S2OH 155/105
Friday 6/21
Yoga 9:30am
Couch to Fit 7:30pm
Skill/Lifting: OHS 5x5 light-med
5 MU'S
10 C2B
15 Pull ups
10 C2B
5 MU'S
1 Burpee to bar EMOM (start with 1Burpee)
Saturday 6/22
Hero Workout
Monday 6/24
Strong as a Mutha 9:30am
Couch to Fit 7:30pm
For Time:
800m run
10 Dips
600m run
8 Dips
400m run
6 Dips
200m run
4 Dips
Tuesday 6/25
Yoga 9:30am
21-15-9-15-21
Pull ups
FS 95/65
Wednesday 6/26
Strong as a Mutha 9:30am
Couch to Fit 7:30pm
Lifting: 10x2 Def (45#) DL @ 60%
10-9-8-7-6-5-4-3-2-1
Hang Snatch 95/65
25 DU'S BETWEEN sets
Thursday 6/27
Skill/Lifting: 5-4-3-2-1-1-1 rep max of squat
200m Lunges
Friday 6/28
Yoga 9:30am
Couch to Fit 7:30pm
20 Chin ups
40 DL 225/155
80 WB 20/14
Saturday 6/29
Hero Workout
Estuary Park
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