WOD – Monday 4/1

Welcome to April. A month that could start to bring some warmer weather, could bring biblical like rain, or pound us with more snow. I vote for the first option. Since the weather is going to start getting better, we will begin to see running incorporated more and more into our programming.

That being said, our Monthly challenge is back and we are going to bring it this month. Murph is coming up and coming up fast. This month’s challenge is to complete the work of a half Murph each week. This can be split up however you want over the course of the seven days. The goal is to complete 1 mile worth of running, 50 pull-ups, 100 push-ups, and 150 air squats. If you complete your half Murph, add your name to the whiteboard with a check for week one. Each week

If you are someone who wants to add running in with a little purpose behind it, look into our endurance program. It is a 6-week programming cycle that helps you work on your engine and it has been written using a rower and a bike, but could be modified to incorporate running instead.

:40 of work, :20 or rest, complete 3 rounds
Row, bike or ski
Air squats
Hanging knee tucks

Spend 1:00 in each stretch on each side; pigeon, spiderman, and couch

CF Strength
A. Back squat – 5×3; across
Last week we did 6 sets of 2. Today we are doing one less set but increasing the reps per set by one. The goal is very different today given that all 5 sets are across. Look into your numbers and try to hold something heavy. This is where we get strong, we don’t get strong finding 1 rep maxes. Accumulate as much volume as you can and let’s start building those squat numbers.
B. Barbell good morning – 5×3; across
These are tricky. Tough to keep your back flat with a bar on your upper back. So stay on the lighter side if you need to.

“Post Up”
50 T2B
50t front rack lunges (115/75#)(95/65#)
*every time you break, you must complete 5 OtB burpees. Not more than 6 penalties each movement.
What can I say about this one? Pretty straight forward. This is what we call a mental toughness day. Go for broke on these sets, but be smart at the same time. Bite off more than you can chew and the T2B might start to go, BUT you don’t want to do all 6 sets of burpees if you don’t have to. How are you going to break it up?

1. Body Building – 2 or 3 rounds, not for time
10 exercise ball hamstring curls
15 OH tricep extension
20 DB bench on exercise ball
25 GHD sit-ups
2. Banded work – accumulate 100 each
Banded pull-aparts
Banded leg curls
3. Interval work – Recovery/Breathing focused (can be used in challenge)
400m run
Rest 2:00, x3
15 weighted sit-ups
4. Gymnastics – HSPU strength
Complete 5 sets of really hard HSPU’s (deficit strict, strict, or kipping)
*make the set-up hard and make the numbers hard, very individual based
5. Murph prep – Monthly challenge

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