Week 22: 30 May - 2 June

Tuesday, 30 May
Strength 
Squat 5-3-1+ 

Accessory 
a) Overhead Squat 5 x 10 @ 50% 
b) Toes-to-Bar 5 x 6+ 

WOD: 3RFT
500m Row 
21 Thrusters @ 75/55 
21 KB Swing @ 72/53

Wednesday, 31 May

Strength Push Press 

5-3-1 

Accessory 

a) Strict Press 5 x 10 

b) Chin Up 5 x 6+ 

WOD: “Karen” For time: 

150x Wallballs @20/14

***sorry guys, but there's no coach for class tonight. The WOD is on the board, so feel free to get after it on your own though! 

Thursday, 1 June

WOD 1 For time: 21-15-9 

Power Snatch @ 75/55 

Ring Dips

5 min rest

WOD 2 AMRAP 20 minutes

400 Meter Run 

20 Situps 

10 Overhead Squats @ 95/65

Friday, 2 June

Strength: 5 rounds NFT

a) 1 Hang Snatch + 2 Overhead Squat 

b) max effort T2B 

WOD: 21-18-15-12-9-6-3 

Kettlebell Swings @53/35

Burpee box jump

MEMORIAL DAY WOD!!!

I hope that all of you are enjoying your weekend and spending this quality time with quality people! Lauren has put together our 'MURPH' WOD and I would like to extend the invite to all of our Hamboners out there.  If you can't make it, no sweat, but if you do make it, you'll definitely sweat! 

Who: all Hamboners, Friends and Family

What: Memorial Day 'MURPH' WOD
For Time: (rx w/weighted vest)
1 mile run
100x Pullups
200x Pushups
300x Air Squats
1 mile run

When: Monday, May 29th @ 1000 

Where: McKibben Track 
intersection of Magrath Ave & Ellis St

Why: In order to come together as a group and honor one of our fallen Heroes on this day of remembrance.  See the link below for his story

http://www.navy.mil/ah_online/moh/murphy.html

Week 21: 22 - 26 May

Monday, 22 May Strength: deadlift
5-5-5+

Accessory strength
a) Deadlift 5 x 10 @ 50%
b) Pistols 5 x 12 (add weight if possible)

WOD: AMRAP 12 min
3x Bar Muscle Ups
20x Wallballs @20/14
50x Double Unders

Tuesday, 23 May

WOD 1: For Time - alternating

3-6-9-12-15 Push Press @ 75% Bodyweight 

5-4-3-2-1 Rope Climbs 

WOD 2: AMRAP 15 minutes of: 

10x Burpee Pullups 

20x KB Snatch @ 53/35 

30x Double Under


Wednesday, 24 May

Strength: Back Squat
3-3-3+

Accessory Strength (alternating)
a) Front Squat 5 x 10 @ 50% of working weight
b) Toes-to-Bar 5 x 8-12

WOD: AMRAP 14 minutes
7x Squat Cleans @135/95
14x Burpees-Over Bar


Thursday, 25 May

Strength Push Press
3-3-3+

Accessory Strength
a) Press 5 x 10 @ 54%
b) Chin-Up 5 x 6+

WOD: “Mini Cindy” AMRAP 10 minutes
5x Pullups
10x Pushups
15x Squats


Friday, 26 May

Skill: 10 min EMOM
odd: 8-12x box jumps
even: 8-12x T2B

WOD: AMRAP 15 min
55x Double Under
15x C2B Pullup
5x Hang Power Clean @ 155/105

Week 20: 15 - 19 May

Monday, 15 May

WOD: AMRAP 20 min
200m Run
15x Thrusters @ 75/55
10x Burpees
5x Toes-to-Bar


Tuesday, 16 May
Strength: 5 Rounds
a) 2x Hang Snatch + 1x Overhead Squat
b) 6+ Ring Dip 

WOD: AMRAP 8 minutes
8x Hang Power Cleans @ 145/100
24x Double Unders


Wednesday, 17 May

Strength: Strict Press
5-5-5+

Accessory (Alternating)
a) Push Press 5 x 10
b) Chin Up 5 x 6+

WOD: AMRAP 10 minutes
3 Thrusters @135/95
12 Burpee Box Jumps @ 24/20


Thursday, 18 May

Strength: Back Squat
3-3-3+
 
Accessory: Plyo Back Squat 5 x 10 @ 30-40%
 
WOD: 5RFT
10x Toes-to-Bar
15x Deadlifts @ 135/95
50′ Overhead Walking Lunges w/plate @45/25

Week 19: 8 - 12 May

Monday, 8 May

Strength: 
Back Squat Squat 1-1-1+ 

Additional Strength: 
Overhead Squat 5 x 10 @ 50% 

WOD: AMRAP 10 minutes 
3 Power Cleans @135/95 
6 HSPU
9 Pistol Squats


Tuesday, 9 May

Strength (alternating between)
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+

WOD: AMRAP 16 minutes
50x KB Snatches @ 53/35
25x C2B Pullups
50x Double Unders
25x Burpees


Wednesday, 10 May

Strength: Push Press 1-1-1+

Additional Strength!
a) Strict Press 5 x 10
b) Chin Up 5 x 6+

WOD: 10-9-8-7-6-5-4-3-2-1
Burpee
Pullups
Kettlebell Swings @ 72/53


Thursday, 11 May

WOD 1: For total reps
2 Min Max Calorie Row
4 Min Burpees
2 Min Max Calorie Row

5 min rest

WOD 2: For time
800m Run
50 Thrusters @ 45/35
25 Burpee Box Jumps @ 24/20
50 Ground-to-Overhead @ 95/65
25 Handstand Pushups
50 Front Squats @ 115/85


Friday, 12 May

Strength: Deadlift 1-1-1+

Additional Strength!! (alternating)
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12

WOD: AMRAP 12 minutes
1x Bar Muscle-Up
3x Power Cleans @155/105
30x Double Unders