1 Jun 16

Strength
5x5 CGBP

WOD
AMRAP 5
200 DUBS
ME box jumps
Rest 1
AMRAP 5
800m run
ME T2B
Rest 1
AMRAP 5
1000m row
ME HRPU

31 May 16

Strength
4x3 strict press

WOD
10-1 hang power cleans (95/65)
1-10 wall balls (20/14)

Every 2 minutes do 5 burpees

27 May 16

For those doing Murph on Monday:
Yoga

For those of you who are not going:
"Murph"
In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:

1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

26 May 16

Strength
4x3 DL (build to a heavy 3)

WOD
400m run buy in
40-30-20-10 KB SDHP (70/53)
10-20-30-40 abmat situps
400m run cash out

25 May 16

Strength
5x3 CGBP

WOD
10 min amrap
8 thrusters (95/65)
6 ttb
4 g2oh
2 burpee box jumps

24 May 16

Take about 10 minutes to warm up

Murph prep... If you have a weighted vest wear it.

800m run
2 rounds of Cindy
400m run
3 rounds of Cindy
200m run
4 rounds of Cindy

23 May 16

Strength
3-3-3-1-1 BS (build every set to a heavy 1)

WOD
AMRAP 20
50 DUBs (100 singles)
20 weighted walking lunges (25/15)
20 box jumps
20 KBS (53/35)

20 May 16

Yoga

19 May 16

10 minutes of mobility work

WOD
Partner WOD
4 RFT
400m run
ME clean and jerk while partner runs (135/95)
Switch until both partners complete 4 rounds

18 May 16

Strength
5x3 BS (3 second eccentric w/3 second hold at bottom - build)

WOD
AMRAP 20
10 burpees
20 weighted step ups (45/35# bar in BS position or 25# weight in each hand)
30 DUBS (3to1 singles)

Farewell get together

Major Brown is going to PCS soon and we want to have 1 more karaoke night before he goes. Come join us for an evening of karaoke, food, and fun. There is a 5 dollar cover and it is family friendly until 9pm.  Bring the whole crew...
Saturday, 21 May,1900 - UTC
Tsubaki Restaurant Lounge & Karaoke
224 Oneil Ct, Columbia, South Carolina 29223

17 May 16

Strength
3x10 seated barbell press

WOD
5 RFT
15 dips (box, bench or rings)
10 DL (215/185)
5 DB/KB press (45/30)

16 May 16

Strength
7x5 BS (build on sets 2,4 & 6)

WOD
For time
2 mile run (wear a weight vest if you have one) or 5k row

13 May 16

Yoga

12 May 16

A.  5x5 strict HSPU or 5x1 min HS hold

B. AMRAP 20
400m med ball run (20/14)
20 Abmat situps
10 DL (225/185)

11 May 16

Spend 15-20 minutes working on an Olympic lift(s) of your choice

WOD
For time
75 thrusters (75/55)
+
for time
50 cal row (get on a rower as soon as one is unoccupied)

10 May 16

Strength
10 min to find 1 RM of DL

Partner WOD
7 RFT
9 burpee box jumps
4 OH squats
Partner hangs from rig while other is working.  One partner works at a time.  Partner does one round while other partner hangs from rig then partners switch.  Continue until both partners complete 7 rounds each.  If your partner drops from the rig you must stop until they are hanging from the rig again.

9 May 16

Strength
3x10 CGBP

WOD
AMRAP 5
3 front squats
3 push press
3 back squats
Rest 2
AMRAP 7
10 lunges
8 pullups
2 min rest
100 DUBs (3to1 singles)

6 May 16

Yoga

5 May 16

Strength
5x4 push press

WOD
20 minute partner competition
partner 1 does 20 burpee box jumps
partner 2 does max effort KBS simultaneously

Alternate back and forth and who ever has most KBS at the end wins.

4 May 16

Strength
4x10 CGBP (build on sets 2 and 4)

WOD
AMRAP 15
7 pullups
10 ground to overhead (95/65)

3 May 16

5-10 minute warm up

WOD

800 m run
21 deadlifts 185/135
800 m run
18 deadlifts
800 m run
15 deadlifts
** penalties: if you let go of bar or rest in the down position you must run 200m.  You must only rest in the fully extended position.
Time cap 25 min

2 May 16

Strength
5x3 BS (build each set)

WOD
7 rounds
5 db push press (50/35)
10 WB
15 box jumps