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Workouts

May 2019

May

+ Event Details

May 2019

May

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

June

May

June 2019

7pm - 10pm

Estuary Park

+ Event Details

June 2019

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

7pm - 10pm

Estuary Park