ON DUTY WODS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “HORUS”

12 Min AMRAP

(As Many Rounds and Reps As Possible in 12 Minutes)

-6 Barbell Power Clean
-6 Barbell Push Jerk
-4 Barbell Atlas Lunge

*Atlas Lunge = 1 Reverse Lunge on the right leg, 1 Reverse Lunge on the left leg, followed by 1 back squat = 1 REP.

The barbell should be on the back for all lunges and the back squat.

Suggestions

Men: 75-95# Women: 55-65#

Goal: 7-10 Rounds

Coaches Notes

In this workout you’re aiming to get each round done within 1:10 – 1:45. The weight you choose should reflect those time domains. If you feel like you’re going to blow throw rounds with a weight you typically

use – today would be a great day to challenge yourself with heavier weight.

To be efficient with your reps/time consider doing 5 power cleans, take a quick break, do 1 power clean and go right into your push jerk. The power clean will be the easiest of the three movements but you might notice your grip fatiguing as you work through them.

The push jerk will likely be your limiting factor when it comes to what weight you’re going to use. These should be done in an unbroken set. Once the weight is on your shoulders – work through one rep at a time using your legs as much as possible.

Feel free to take a break between the push jerk and before starting your atlas lunge. Once you start the atlas lunge focus on finding a good rhythm between the lunges and squats.

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WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

Every 6 Minutes for 24 Minutes

(4 Rounds Total)

3 Rounds of:
-5 Kipping Pull Up -OR- 5 Inverted Row
-10 Push Up
-15 Air Squat

Then…

200 Meter Run

After the 3 Rounds and 200 Meter Run – rest with any remaining time inside of the 6 Minute window.

Strict Pull Up Option:

2-3 Strict Pull Up

Suggestions

No weight needed!
Goal: 3:30-5 Minutes per round

Coaches Notes

Complete 3 rounds and the 200 meter run within the 6 minute window, then rest with the remaining time.

Go for 5 unbroken reps of the pull ups. For a smooth kipping technique, start by hanging from your bar, then arch your entire back by pushing your chest/head forward with legs/feet back behind you. Quickly and powerfully lean your head back by pulling downward with your arms, then sweep your legs/feet forward. As your body starts to move upward, extend the hips forcefully to finish pulling your chin over the bar. To reset into your next rep, push your body away from the pull up bar, and as your body descends, extend your back and simultaneously push your head/chest forward as you reach your legs/feet behind you again.

Break the push ups as necessary to avoid failing any reps. In a format like this, you don’t have time to spend on unnecessary recovery – strategic breaks are key. During the squats, exercise discipline in how you perform these. Avoid short-range movement in exchange of getting to the run faster and having more time to rest. Each round can take 45-60 seconds.

Hit the runs hard so you can make it back with at least 1 minute of rest before the start of the next round.

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WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD

7 Rounds

-6 Burpee
-12 Barbell Front Squat
-6 Burpee
-35 Double Unders / OR 70 Single Unders

Suggestions

Men: 75-95# Women: 55-65#

Goal: 15 – 20 Minutes

Coaches Notes

Maintain a steady pace on the burpees throughout. This way you never have to stop to rest for each set of the 6 burpees. As soon as you stand up, reach your hands right back down for the next rep. These should take 30-40 seconds.

Choose a weight for your squats you can do unbroken when fresh. Secure the barbell in the front rack position so you can focus on hammering these out with strong legs. Take brief second at the top to regain a deep breath for each rep. Challenge yourself to hang on for all 5 rounds. We’re looking at 30-45 seconds for these.

If 35 double unders or single unders are a challenge to do unbroken, give yourself a goal of getting past the 20 rep mark before taking a quick breather to complete the rest. Jump from the balls of your feet, fully extending your knees and hips while keeping your shoulders back and down. The rotation of the rope/handles should happen from your wrist and not your arms or shoulders. Give yourself 45-60 seconds here.

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WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

3 Rounds

-30 Kettlebell Overhead Swing
-30 Box Jump Over

Rest 2 Minutes Between Rounds

A fun option for this one might be replacing the Kettlebell Swing with:

Double Dumbbell Hang Power Snatch

Suggestions

Men: 40-55# KB/DB | 20-24″ Box Women: 25-35# KB/DB | 16-20″ Box

Goal: 3:30-5 Minutes per round

Coaches Notes

Each round is a sprint with build-in rest, so let’s turn up the intensity!

Go for large sets of the swings. Lots of powerful hip extension, braced core, and arms fully extended at the top. Aim for 15-20 reps at a time and being done in 1:30 or less.

Box jumps also require a very dynamic hip extension, and the goal is to land on top of the box in a power position with knees and hips in slight flexion. If you find yourself landing on the box in a full-depth squat, customize your box height to avoid this. These can be done in 2:00 or less.

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WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD

7 Minute AMRAP

-14 Kettlebell Overhead Swing
-14 Alternating Goblet Step Up

Rest 3 Minutes

7 Minute AMRAP

-14 Kettlebell Overhead Swing
-14 Alternating Goblet Step Up

Suggestions

Men: 40-55# DB/KB | 24-20″ Box Woman: 25-35# DB/KB | 20-16″ Box

Goal: 3-5 Rounds EACH AMRAP

Coaches Notes

The overhead swing requires a powerful, dynamic hip to send the kettlebell effortlessly overhead with a strong lockout. Be mindful not to overextend your low back, but instead tighten up your core as you reach your arms straight up. Then as you bring the bell back down and begin your hinge, create tension in the core and send the hips back to wind up for the next rep. Fourteen swings can be done unbroken in about 30-40 seconds.

The goblet position is holding the kettlebell bottom side up in the palm of your hands close to the chest. Keep this position as you step up for 14 total alternating reps (7 per side). This can take 45-60 seconds.

After the 3 minutes of rest, repeat the next part beginning with the swings and challenge yourself to match or beat your score from the first part!

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WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

For Time OR For Quality

400 Meter Farmer Carry Rest 1 Minute, Then…

5 Rounds

12 Barbell Shoulder Press
8 Reps of Feet Elevated Inverted Row -OR- 8 Strict Pull Up

Then, After 5 Rounds

Rest 1 Minute

400 Meter Farmer Carry

Suggestions

Men: 75-95# Strict Press / 40# DBs Farmer Carry
Women: 55-65# Strict Press / 25# DBs Farmer Carry
Goal: Focus on quality reps while using weight that will challenge you!

Coaches Notes

You have the option of choosing to perform this workout as one for time or improving quality of movement.

On the carries, keep a firm grip with your shoulders pulled back and down. Engage the core to prevent any leaning on one side. Quality can still be preserved with a fast-paced walk or even a shuffle/jog. Four hundred meters can take 3-4 minutes. Rest 1 minute before the next 5-round part.

Keep the presses strict, meaning no flexion in the knees or hip to assist in any upward momentum from your lower body. All the power of the press should come from your arms, shoulders, and back. Keep the core engaged to prevent overextension. If your goal is to focus on quality, break these up to prevent failing any reps. This can take 30-40 seconds, especially in the later rounds after fatigue has set in.

The rows require a solid planked position and tension from your feet elevated on a secure surface all the way to the hands holding firmly on to the bar. Engage your back and arms as you row and pull your upper body towards the bar. Eight controlled reps take about 20-30 seconds.

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WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “RAMSESSES II”

18 Min AMRAP

(As Many Rounds and Reps As Possible in 18 Minutes)

-6 Burpee
-8 Kipping Pull Up
-12 Air Squat

*Strict Pull-Up Option: 4-6 Reps per Round

Suggestions

No weight needed today!

Goal: 12-18 Rounds

Coaches Notes

In this workout we have small rep schemes for the movements which means we should be finding a really steady pace from one movement to the next and work to stay continuously moving. In order to meet the goal time for this you will want to get each round done within 1-1:30.

Do your best to make quick work of the burpees and if needed step in and out of the burpee to control your heart rate. The pull up should be done within 1-2 sets and take no longer than :30-:40 seconds to complete. Keep in mind the pull up volume is going to accumulate. If you start to fatigue or take longer than necessary to complete the intended amount of reps we would recommend that you customize to a variation that you can stay moving with. For the air squat hold yourself to a high standard by squatting to a depth that is appropriate and safe for you. Be sure to stand all the way out of the squat to reach full hip extension.

To avoid losing track of which round you are on try to find a way to easily track. Tally marks on a whiteboard or counting chips work really well. AMRAPs can feel long. Do your best to focus on one round at a time!

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WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

3 Rounds

-200 Meter Run
-20 Barbell Power Clean

Rest 1 Minute

200 Meter Run
15 Barbell Push Press -OR- Barbell Push Jerk

Rest 1 Minute Between Rounds

Suggestions

Men: 75-95# Women: 55-65#

Goal: 4:00-6:30

Coaches Notes

One round of this workout will be the run, power cleans, the 1 minute rest, another run, and push jerks. Then rest 1 minute between rounds.

Push the pace on the runs to keep it within 45-60 seconds. These should feel pretty close to a sprint.

Use a strong hip extension and pull to finish the power cleans in 2 quick sets or hang on for unbroken since you have a rest coming up. Use a challenging weight and complete them in 40-60 seconds.

After the rest, hit the second run hard and then tackle those push jerks. Use your legs to load the weight then jump, punch, and land to finish with arms locked out overhead. Hang on for 15 reps to be done in 30-45 seconds.

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WOD – DAY 1

Posted on by slhayes10

Warm Up

3 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats

WOD – “MURPH”

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

*For an extra challenge, wear a 20# weight vest.

Scaled Version: “1/2 MURPH”
For Time:
800 Meter Run
50 Pull Ups
100 Push Ups
150 Air Squats
800 Meter Run

Michael P. Murphy
Lieutenant Michael P. Murphy

This workout is a tribute to Lt. Michael P. Murphy, a Navy Seal who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Awarded the Congressional Medal of Honor posthumously for his heroic actions during “Operation Redwing.” While pinned down by the enemy, Lt. Murphy left the safety of his covered position into a hail of enemy gunfire to establish communications and request immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. Every memorial day, he is honored for his selfless actions. A reminder to all of us to live our lives selflessly as Lt. Murphy did.

For those with bad knees, you can modify running with rowing. 1 mile is 1600 meters. Also, modify pull ups with banded or jumping. Push ups are standard chest to ground and full extension at the top. Air squats below 90 degrees with full hip extension on ascent. Partition the pull ups, push ups, and squats as needed. A good method to use when partitioning the pull ups, push ups, and air squats is do 20 rounds of “Cindy” if doing the full version. Start and finish with a mile run. Please be smart with this workout and do not injure yourself. There is no shame in doing the scaled version. The only shame comes from choosing to do nothing at all. You are capable of more than you think. This will be the only workout for this set. Scale as needed, but go harder than you normally would to honor this great man.

Movement Video(s):

MURPH workout

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