Basic everyday WODs.
A.
Power Clean
Every minute, for 10 minutes:
Minutes 1-5 (5 sets): 2 reps
Minutes 6-10 (5 sets): 1 rep
then
5 minutes to establish a max
B.
Last done: 9/2017
Five rounds for time of:
15 Hang Power Cleans (135 / 95)
15 Chest to Bar Pull-ups
Master’s
5 RFT:
15 HPC (95/65)
15 Pull-ups
A.
Push Press 2-2-2-2-2
Every 3 minutes, for 15 minutes:
2 reps (building)
After each set: 30 butterfly sit-ups
B.
AMRAP in 15 minutes:
1-2-3-4-5-6-7-8-9-10 etc rep rounds of:
Toes to Bar
Shoulder to Overhead
Run 400m at minutes 0:00, 5:00, and 10:00
2019 Forte Canoe Trip
A.
Back Squat (Tempo 33X1)
Every 2.5 minutes, for 5 sets, complete 2 reps
Load: 5-20 lbs heavier than your last BS session
B.
Every 3 minutes, for 15 minutes (5 rounds):
15/12 Calories on Assault Bike
10 Burpees Over the Bar
5 Front Squats (195 / 140)
Each will be scored for time
Masters: 13/10 cal, 135 / 95
Rx+ bar facing burpees, 225/155
A.
“Tail Pipe”
In teams of two, complete 3 rounds each of:
250m Row*
*Partner B holds 2 KBs in Front Rack (53s/35s)
B.
Optional:
Every minute, for 15 minutes:
Min 1: 10 bench presses
Min 2: 30 seconds of DB curls
Min 3: 30 seconds of weighted sit-ups
A.
Snatch
Every minute, for 10 minutes:
Min 1-5 (5 sets): 2 reps
Min 6-10 (5 sets): 1 rep
then,
5 minutes to establish a max
B.
For time:
10 Squat Snatches (115 / 75)
20 Pull-ups
30 Handstand Push-ups
20 Pull-ups
10 Squat Snatches
Masters: power snatches (95 / 65), push presses
Rx+ 155/105, chest to bar, 40 hspu
Coach Braedon is competing at the Granite Games this weekend. Be sure to check him out at https://thegranitegames.com/
A.
Push Press 3-3-3-3-3
Every 3 minutes, for 15 minutes:
3 reps (building)
After each set: 30 abmat butterfly sit-ups
B.
AMRAP in 15 minutes of:
5 Hang Power Clean and Jerks (135 / 95)
10 Toes to Bar
150m Run
Masters: 95/65
Rx+ 165 / 110
A.
Back Rack Deficit Lunge
Every 2 minutes, for 12 minutes (6 sets):
8 reps (building)
B.
For time:
20-18-16-14-12 Wall-Balls (20 / 14)
10-8-6-4-2 Burpee Box Jumps (24 / 20 – facing, not over)
5-4-3-2-1 Devil Thrusters (pick weight)
Masters: 14/10, 20/16
Rx+ 30/20, 30/24, 50s/35s
Murph 2019
A.
Post “Murph” Active Recovery Day
Every minute, for 30 minutes (10 rounds):
30 Seconds of Skiing for Calories
30 seconds rest
30 Seconds of Double-unders
30 seconds rest
30 Seconds of Assault Bike for Calories
30 seconds rest
B.
Optional:
ROMWOD
A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Partition the reps as needed.
If you have a vest, wear it.
B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run
All teammates run, but can break up the pull-ups, push-ups and squats however they choose.
C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
Partition the reps as needed.
Sheyanne
A.
In teams of two:
21-15-9-9-15-21 rep rounds of:
Kettlebell Swings
Box Jumps
Partner A will complete 21 KBS and 21 BJs, Partner B will complete 21 and 21. Partner A will complete 15 and 15, then partner B will complete 15 and 15, etc.
-Right into-
18-12-6-6-12-18 rep rounds of:
Ball-Slams
Burpees
Partner A will complete 21 ball slams and 21 burpees, then Partner B will complete 21 ball slams, then 21 burpees. Partner A will then complete 15 and 15, Partner B will complete 15 and 15, etc.
C.
Optional Solo Workout:
1 Minute Push-up Plank Buy In
Then
Three rounds of:
20 Russian Twists (20 each side)
20 Weighted Sit-ups