RX
12 rounds for calories:
:30 bike
:30 rest
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy power clean + front squat.
RX
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
INTERMEDIATE
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups
BEGINNER
6 rounds for time:
9 hang squat cleans (55/75 lb)
12 jumping pull-ups
RX
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.
INTERMEDIATE
EMOM 16:
Even minutes: 1 rope climb
Odd minutes: 12 DB reverse lunges (20/35 lb)
– Use 2 DBs for the lunges, held as desired.
BEGINNER
EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)
– Use 2 DBs for the lunges, held as desired.
RX
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
INTERMEDIATE
Same as RX’d
BEGINNER
5 sets:
5 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
SKILL WORK
Post-workout:
5 sets:
:30 hand-release push-ups
:30 ring support hold
Thought for June:
Stay focused on your training. Don’t just pick the workouts you like. Give each one of them your best effort. If you don’t, you will be like all those cold and timid souls, chasing their tails, looking to “focus” or “specialize.” That’s all code for taking the easy way. Don’t fall into that rut.
BENCHMARK
RX
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
SKILL WORK
Pre-workout:
Every 2:00 for 6 rounds:
3 hang power snatches
RX
For time:
21-15-9:
Hang power snatches (65/95 lb)
Toes-to-bars
INTERMEDIATE
For time:
21-15-9:
Hang power snatches (55/75 lb)
Feet-above-shoulders
BEGINNER
For time:
21-15-9:
Hang power snatches (35/45 lb)
Hanging knee raises
RX
5-5-3-3-1-1-1:
Back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
7-7-5-5-3-3-3:
Back squat
SKILL WORK
Pre-workout:
5×10 suitcase deadlifts
RX
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53 lb)
INTERMEDIATE
5 rounds for time:
:30 double-under attempts
30 box step-ups (20/24 in)
20 KB swings (26/35 lb)
BEGINNER
5 rounds for time:
:30 penguin hops
20 box step-ups (20/24 in)
10 Russian KB swings (26/35 lb)
SKILL WORK
Pre-workout:
10:00 to work to a heavy 2-rep-max shoulder press.
RX
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
INTERMEDIATE
EMOM 10:
7 DB shoulder presses (20/35 lb)
AMRAP calorie row OR bike
– Use two DBs.
BEGINNER
EMOM 10:
7 DB shoulder presses (10/25 lb)
AMRAP calorie row OR bike
– Use two DBs.
In observance of Memorial Day, there will be an 8:00am WOD only.
Join the Kelseys as they lead you through the Murph Challenge!
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Under the wide and starry sky,
Dig the grave and let me lie.
Glad did I live and gladly die,
And I laid me down with a will
This be the verse you grave for me:
Here he lies where he longed to be;
Home is the sailor, home from sea,
And the hunter home from the hill.
Requiem
by Robert Louis Stevenson
Respect, Honor, Loyalty.
That is what The Murph Challenge is all about.
Today’s WOD will be at 10:00am.
We will celebrate the life of Navy LT, Michael P. Murphy.
RX
For time:
27-21-15-9:
Sumo deadlift high pulls (65/95 lb)
Thrusters
INTERMEDIATE
For time:
27-21-15-9:
Sumo deadlift high pulls (55/75 lb)
Thrusters
BEGINNER
For time:
21-15-9-6:
Sumo deadlift high pulls (35/45 lb)
Thrusters
SKILL WORK
Post-workout:
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold
– Athlete chooses the load.
– Must be able to hold for at least :30/movement.
RX
For time:
7 strict muscle-ups
800-m run
5 strict muscle-ups
800-m run
3 strict muscle-ups
800-m run
INTERMEDIATE
For time:
3 strict muscle-ups
800-m run
2 strict muscle-ups
800-m run
1 strict muscle-ups
800-m run
BEGINNER
For time:
7 muscle-up transitions
600-m run
5 muscle-up transitions
600-m run
3 muscle-up transitions
600-m run
RX
For time:
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
INTERMEDIATE
For time:
50 calorie row
50 overhead squats (55/75lb)
50 alternating DB snatch (25/35 lb)
BEGINNER
For time:
40 calorie row
40 overhead squats (45/45 lb)
40 alternating DB snatches (15/20 lb)
SKILL WORK
Post-workout:
Accumulate:
3:00 weighted plank hold (35/45 lb)
SKILL WORK
Pre-workout:
4 sets with a partner:
200-m run
– One partner runs while the other rests.
– Each partner runs 4×200-m.
– Work on running technique rather than speed.
RX
3 rounds for time:
20 GHD sit-ups
20 burpee box jump-overs (20/24 in)
20 wall-ball shots (20/30 lb) (9/10 ft)
INTERMEDIATE
3 rounds for time:
20 GHD sit-ups to parallel
15 burpee box jump-overs (20/24 in)
10 wall-ball shots (20/30 lb) (9/10 ft)
BEGINNER
3 rounds for time:
20 AbMat sit-ups
15 burpee box jump-overs (12 in)
10 wall-ball shots (10/14 lb) (9/10 ft)
Please join us this Saturday, 17 May 2023, at 10:00am for The Murph Challenge.
Registration is not mandatory in order to participate, however, all proceeds benefit a very worthy cause.
Check it out here, and tune into Talk Pittsburgh this Tuesday at 3:00pm where Mike will talk about the history of the event and our part in it.
SKILL WORK
Pre-workout:
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
RX
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)
INTERMEDIATE
AMRAP 7:
30 double-unders
3 power cleans (105/155 lb)
BEGINNER
AMRAP 7:
30 single-unders
3 power cleans (65/95 lb)
RX
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
INTERMEDIATE
AMRAP 12:
12 front squats (65/95 lb)
30 double-unders
BEGINNER
AMRAP 12:
12 front squats (45/75 lb)
30 single-unders
SKILL WORK
Post-workout:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions
RX
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
INTERMEDIATE
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
BEGINNER
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
SKILL WORK
Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
– Use DBs from workout.
RX
7 sets for load:
1 power clean
1 hang power clean
1 jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
3 power cleans
3 hang power cleans
3 jerks
SKILL WORK
Pre-workout:
Accumulate:
30 KB Turkish get-ups
– For quality.
RX
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
INTERMEDIATE
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats to a box
1-2-3-4-5-6-7-8-9-10:
Jump and controlled lower ring dips
– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
BEGINNER
For time:
10-9-8-7-6-5-4-3-2-1:
High box step-downs
1-2-3-4-5-6-7-8-9-10:
Box dips with feet on floor
– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.