Monday 5.18 – Saturday 5.23
Monday 5.18 – Saturday 5.23
Hope everyone is well and ready to WOD!!!
Your support has carried us through these tough times and FINALLY, after two long months, we are scheduled to re-open on 5/24.
We will not be back to normal, but we will be able to WOD.
We plan on easing back into things over a three week period. We will use lighter weight, shorten the WODs and work with some less complex movements.
Additionally, class size will be limited!! It will be essential that you RSVP and equally important to Un-RSVP to allow anyone on the waitlist to join if you are unable to.
We will use the front door to enter the gym and the back to leave. If you park out back, please walk around to the front to enter. If you arrive early, wait in the car, we can only allow so many people inside at one time.
RULES FOR OPENING:
*Wash your hands upon entering!*
◦ No gym bags allowed
◦ Members will be in Stations
◦ RSVP is required
◦ No water fountain-bring your water
◦ No chalk-Bring your own chalk
◦ Ceiling fan circulating air up
◦ No floor fans
◦ Spray bottles are bleach – use with care
◦ No childcare will be provided- no children are allowed
◦ Mask and face shields are available, but not required
Sunday 5/24 and Monday 5/25 we will do 1/2 Murph! 30 minute time cap!
You MUST RSVP!! Class times will be posted on the website and on the WODhopper class RSVP list.
Please bring all borrowed equipment back to the gym when you come for the Murph WOD on Sunday or Monday, so we can resume class on Tuesday the 26th. If you are unable to return your equipment by Monday 6/25please contact Ali at 858-356-8848 and coordinate a time to do so ASAP.
Thank you all for the support! I’m sure we are equally excited to see everyone and WOD again!
WARM-UP ON A 10:00 RUNNING CLOCK…
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down 400m Run
*Weight Vest Optional
WARM-UP 4 ROUNDS (6 MINUTE CAP)
6/6 DB Front Squat
30 Single Unders
6 SETS ON A 12:00 CLOCK
10/10 DB Goblet Split Squats
(Score is Weight)
WORKOUT EVERY 2:00 FOR 5 SETS
15 DB Front Squats
Max Double Unders in remainder of time
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS 8 Barbell Good Mornings
8 Scap Push-Ups 8 Scap Pull-Ups 8 Tuck Ups
2 ROUNDS 10 RDLs w/ Barbell 10 Perfect Push-Ups 10 Kip Swings or Kip Swing + Knees-Up
ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift
30-20-10* Deadlift (245/165)|(165/110) Toes to Bar
*50 Double Unders after each full set
AMRAP x 5 MINUTES
100m Run 10 Sit-ups 5/5 Single Arm DB Deadlift
5/5 Single Arm DB Strict Press
5×3 Hang Power Snatch*
FOR TIME 4-6-8-10-12-10-8-6-4
Alt. DB Power Snatch
*200m Run after each full Round.
WARM-UP 2:00 EZ ROW…
3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses 10 Push Presses
5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
AMRAP x 10 MINUTES 6 Push Jerk (155/105)
15/12 Cal Row
10 up down
10 air squats
30 DU/0:30 jump rope
3 ROUNDS FOR MAX REPS 1:00 – DB Thrusters
1:00 – DB Sumo Deadlift High Pull 1:00 – Up-Downs
1:00 – DB Push Press
1:00 – Double Unders
-1:00 Rest b/t Rounds-
3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS 10 Plank Transitions
10 Scap Pull Ups
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)*
MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is… 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R)
WARM-UP AMRAP x 6 MINUTES
100m Run 25ft Butt Kicks 25ft Toe Touches 25ft Side Shuffle 25ft Karaoke 15 Banded Face Pulls or DB Bent Over Rows 15 Banded Strict Press or Single DB Strict Press
4 ROUNDS FOR TIME
400m Run 20 Burpees 10 DB Power Cleans
2:00 on any monostructural piece (moderate!)
2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to 1⁄2 Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses (from the bottom of the last squat!) 20 PVC Hops (jump from side to side)
ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch*
*Power or Full, Athlete Choice (Score is Load)
BENCHMARK WORKOUT “ISABEL”
FOR TIME 30 Power Snatch (135/95)
WARM-UP AMRAP x 7 MINUTES 6 Bootstrappers 8 Tempo Air Squats (21X1)
10 PVC Good Mornings 20 Plate Jumps or Jumps Over DB 10 Reverse Lunges
EMOM x 10 MINUTES
12 DBL DB Russian Swings
12 Air Squats
PARTNER WARM-UP…IN TEAMS OF 2:
JUNKYARD DOG WARM-UP 5X EACH PARTNER P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps
5X EACH PARTNER P1 starts at the bottom of a Push-Up while
P2 jumps (two-foot takeoff) over their body P1 comes to the top of a Push-Up while
P2 army crawls under their body Switch after 5 reps
IN TEAMS OF 2… 3 ROUNDS FOR TIME*
1000m Row 80 Wall Balls 60 Burpees
*P1 works while P2 rests.
Athletes must switch on the rower every 250m meters.
Workout must be completed in order.
Athletes can split the reps of the WB or Burpee any way b/t partners.
WARM-UP EMOM x 6 MINUTES MIN 1 – :45 DB Curl to Arnold Press MIN 2 – :45 Bike or Cardio Choice
MIN 3 – :45 Renegade Row
3 ROUNDS FOR TIME
25/20 Cal Bike or 2:00 Cardio Choice 15 DB Push Press
200m Run 15 DB Push Press
25/20 Cal Bike or 2:00 Cardio Choice