Category Archives: Daily Wods

Before anything - 4 min of run or row or bike: PVC warm up

10 min emom:
coach led warm up prior to 3,2,1... go!
Snatch - 1 from hang, 1 from floor - increase weight maintaining good tech

5RFT - Row + C&J:
coach led warm up prior to 3,2,1... go!

rd 1; row 100 + 5 c&j -  135/73
rd 2: row 200 + 4 c&j - 145/83
rd 3: row 300 + 3 c&j - 155/93
rd 4: row 400 + 2 c&j - 165/103
rd 5: row 500 + 1 c&j - 175/113

ab series
stretch & foam roll

Before anything - 4 min of run or row or bike: RED LINE coach led dynamic and static movements

partners get your stations set-up and run through each movement with coach

Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

stretch & foam roll

Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

10 min emom - 1 power clean - increasing weight to max

21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

modifications:
- handstand push-ups - use a box and pike, handstand hold on wall or 2 sec each rep count or hand release push-ups on floor (chest must touch ground but you can modify with hips as needed)

3rds: 4 pistols (L+R=1), 8 dips
stretch & foam roll

Always feel free to spend 5 min or so on an improvement skill/goal.

200m jog

3rds
5 push ups
5 air squats

inch worm to rig - 10 hanging back scap
high kicks back
alt front lunge to rig - 10 hanging back scap
high kicks back

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

modifications:
A. 1 mile walk/jog (or 10 min bike), 10 rounds of: 10 pull ups, 20 push ups, 30 air squats, 1 mile walk/jog (or 10min bike)

B. partner murph - each partner splits each area

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you'