Wednesday 06/02/2021

STRENGTH

Deadlift 7x2 @ 80-85% of 1RM

*Still sore from Murph? Use lower percentages as needed.

WOD

40-30-20-10

Alt. DB Snatch 50/35#
60 Double Unders / or / 120 Singles after each set of snatches.

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connor livingston
Tuesday 06/01/2021

STRENGTH “For Quality”

AMRAP 10

5 V Ups

10 Supermans /or/ Birdogs

15 Ab Mat Sit Ups

*Make this as intense as you’d like.

WOD / / Murph Recovery Day

Every 3 Min for 30 Minutes (10 Rounds) Complete:

15/12 Cal Row

&

10/7 Cal Echo Bike

*Aim to finish each round in 2 minutes.

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connor livingston
Saturday 05/29/2021

WARM UP

Part 1:


4 Min Tabata (:20 work / :10 rest)

Hollow hold

*WARNING! This is really hard if you’re truly holding a hollow position! So if you fail out of the hollow position switch to an ‘armadillo hold’ or a regular plank!


Rest 2 Min


Part 2:


4 Min Tabata (:20 work / :10 rest)

Double Under / or / Single Under

*Use this Tabata as a way to brush up on your doubles and to get the heart rate up!


WOD


4 Rounds:


1 Min max reps of Burpee Over Bar


1 Min max reps of Toes To Bar


1 Min max reps of Push Jerk 135/95#


1 Min Rest


*Each round will be scored for total reps completed!


COOL DOWN


10 min Coach led “Pre Murph” foam rolling session!


*Lets go into Monday (our Murph workout) feeling STRONG!

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connor livingston
Friday 05/28/2021


STRENGTH 

EMOM 10

4 Alt. Back Rack Step Back Lunges

*Build steadily over the 10 minutes to finish with something heavy! Control your descent on every rep.

WOD


2 Sets of:

9-6-3

Deadlift 275/185#

Strict HSPU / or / DB Shoulder Press

*Rest 5 min between sets

Coaches note: Deadlifts and Presses should feel heavy and slow. Use LESS than 80% of your 1RM Deadlifts.

*Target time for each round should be around 5-7min.

23 min overall time cap - including rest.

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connor livingston
Monday 05/24/2021

SKILL / Warm Up


10 Min Muscle Up Practice / Drills

*Goal: Master the basics of the “transition” in the ring muscle up.

*athletes who have ring muscle ups: warm up with transition drills on the low rings before working up to the high rings.


WOD

“Muscle Endurance Day”

*NO REST between EMOM’s.

Part 1) EMOM 10

Strict Pull Ups

*you choose the number of reps and hold to that number for the whole EMOM. (3-10 reps is good!)

*does not need to be unbroken. Use full ROM!

Part 2) EMOM 10

Air Squats

*you choose the number of reps and hold to that number for the whole EMOM. (15-20+ reps is good!)

*does not need to be unbroken. Use full ROM!

Part 3) EMOM 10

Push Ups

*you choose the number of reps and hold to that number for the whole EMOM.

*does not need to be unbroken. Use full ROM!

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connor livingston
Friday 05/21/2021


STRENGTH

Front Squat

5x3 @ 75% of 1 RM


WOD


For Time:


21 Power Cleans 115/75

21 Bar facing burpees

15 Hang Squat Cleans 115/75

15 Bar facing Burpees

9 Squat Clean Thrusters 115/75

9 Bar facing burpees

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connor livingston
Wednesday 05/19/2021

SKILL

Empty bar warm up 

STRENGTH

*3 minutes rest/set up between each EMOM


EMOM 10

2 Push Jerks (using a rack)

*start with a moderate weight and build to a heavy weight over the 10 minutes

EMOM 10

2 Power Cleans

*start with a moderate weight and build to a heavy weight over the 10 minutes

EMOM 10

2 Power Snatches

*start with a moderate weight and build to a heavy weight over the 10 minutes

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connor livingston
Monday 05/17/2021

Core Stability / Warm Up


2 Rounds:


:40 Active Hang on pull up bar

:20 Handstand Hold

:40 Ring Plank

:20 L - Sit



WOD:


AMRAP 20

30/21 Cal Row

30 HSPU / or / DB Push Press

30 Deadlifts 225/155#

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connor livingston
Saturday 05/15/2021

WOD

Retest from Saturday 01/30/2021

“WHAMMY”

For Time:

10-9-8-7-6-5-4-3-2-1

Wall Ball 20/14#

1-2-3-4-5-6-7-8-9-10

Burpee

Rest 5 min…

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155#

1-2-3-4-5-6-7-8-9-10

Toes to bar

*Aim to spend less than 10 minutes per part.

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connor livingston
Friday 05/14/2021

WOD

AMRAP 15

50 Double Unders / or / 100 Singles

5 Hang Power Cleans 155/105

50 Double Unders / or / 100 Singles
5 Push Jerks 155/105

50 Double Unders / or / 100 Singles
5 Clean & Jerks 155/105

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connor livingston
Thursday 05/13/2021

WOD

”Murph Prep”

Part 1) AMRAP 10

200m Run

10 Strict Pull-Ups

-Rest 5 Minutes-

Part 2) AMRAP 10

200m Run

20 Push-Ups

-Rest 5 Minutes-

Part 3) AMRAP 10

200m Run

30 Air Squats To Target

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connor livingston
Wednesday 05/12/2021

Core WOD

2 Rounds:

20 Dead Bug

20 Bird Dog

:30 sec Side Plank L

:30 sec Side Plank R

20 V Ups (with 2 sec toe touch hold)

WOD

Every 2 Min for 30 Min (5 Rounds)

*Alt. Between…

1) 20/15 Cal Row

2) 30 KB Swings 53/35#
3) 30 Push Press 95/65#

*Todays workout shouldn’t require you to use a lot of intensity. Aim to work at a moderate intensity for 1:15-1:30 each round.

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connor livingston
Tuesday 05/11/2021

SKILL & STRENGTH (20 MIN)


Part 1) E2MOM 8 (2 rounds)

1) Bar Muscle Up Practice/transition practice

2) Strict Hand stand practice


Rest 2 min

Part 2) EMOM 10

Strict Pull Ups (Aim for 3-7 reps per minute)

*Choose a number you know you can maintain


WOD

FGB Style 3 Rounds (14 min)


1 Min) Max Reps C2B Pull Ups


1 Min) Max Reps Devils Press 35/25#


1 Min) Max Reps Burpee Box Jump Over 24/20”


1 Min) Max Reps DB Power Clean & Press 35/25#


1 Min) Rest

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connor livingston