WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thursters :30 Hollow body hold on ground 150m Row SKILL: Row time trial 500m Row (3:00) WOD: 4 Rounds: (12:00) 7 Thrusters (135/95) 14 Hollow rocks 7 Burpee tuck jumps
WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) :15 Ring support hold SKILL: 5:00 BB warm-up 10:00 EMOM M1: 5 Touch and go power cleans M2: :30 Plank hold on elbows WOD: 10:00 AMRAP 200m Run 15 Box jumps
With Memorial Day only 2 weeks away, there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time I look to better my last attempt at it. I have put together a quick 3-week program that you can do at home or at the
GWARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: Superset x 3: (12:00) ME weighted pull ups (6-10) ME Weighted push ups (10+) (rest 1:30) WOD: 14 min AMRAP with partner: 12 T2B 12 Alternating lunges with DB (40/25) 12 DB
WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up WOD: “Fancy Nancy” 5RFT (40:00) 800m Run 40 Double Unders 15 OHSQ (95/65)
WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters SKILL: “The Bear” (20:00) 5 Rounds 7 Reps of the Complex: Clean FSQ Push-Press BSQ Behind Neck PP WOD: 6:00 AMRAP CTC Run 3 Burpees 9 Wall Ball Shots (20/14)
WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu SKILL: 12:00 to Complete: 12 UB Overhead Squats 10 UB Hip Snatches 8 UB Hang Snatches 6 UB TnG Snatches WOD: 7 Min AMRAP: 10 S2O (115/75) 10 FSQ 10 Hang Power Cleans Rest 3:00 800m Run
WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 15:00 to Build to a 1RM BSQ at 15:00 mark begin: Every :90 for 6:00 (4 sets) 2 BSQ at 80% of what you just hit WOD: 5 RFT (12:00) 5 Jerks (165/115) 30 Double Unders
WARM-UP: 200m run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog WOD: 28:00 EMOM (7 rounds) M1&2: 300m Row M3: 10 TTB M4: 2 Power Cleans + 1 Squat Clean
WARM-UP: 400m Run Plyos SKILL: 12:00 EMOM ODD: 5 UB Thrusters From Ground EVEN: 3-6 Burpees over the bar WOD: For Time: (15:00) 20-18-16-14-12-10 KBS (24/16kg) 12 Weighted Sit-Ups (20/14)
8842 Broadway St.
San Antonio, Texas 78217
