5/11/20-5/16/20 monday - munciecrossfit.com · warm up: clean series then wod warm up pvc clean...

5/11/20-5/16/20 Monday Warm Up: Snatch Series then WOD warm up PVC Snatch Series: :10sec Pause @ each position → Complete 2 total reps

● Start ● Below The Knee ● Above The Knee ● Power Position ● Scarecrow ● Catch in OH Squat + Hold

4 x 5 Min AMRAP (1 MIN REST B/W) 7 Front Squats 135/85lb (DB Front Squat 14 Deadlifts 135/85lb (use 2 DB’s, KBs) 7 Up Down w/Double Shot 14 Plank Shoulder Taps 200m Run (or 12 Burpees) *Pick up where you left off in round before Score is Total Rounds + Reps Mobility

Tuesday Warm Up: Dynamic Stretch 8 Min AMRAP x2 Rounds (2 min rest b/w rounds) 400m Run (20 Burpees, this equals 1 REP) 8 Thrusters 95/65lb (DB Thrusters) 12 AbMat Sit Ups 16 Superman Towel Rows STABILITY CORE WORK: Tabata Interval: DB Russian Twists (touch ground each side) 8 Rounds Plank Hold, work :20s, rest :10s SCORE IS LOWEST ROUND OF TOTAL REPS IN AMRAP (TRACK EACH ROUND TOTAL REPS SEPARATELY) MOBILITY

Wednesday Warm Up: Clean Series then WOD warm up PVC Clean Series: :10sec Pause @ each position → Complete 2 total reps

● Start ● Below The Knee ● Above The Knee ● Power Position ● Scarecrow ● Catch in Front Squat + Hold

Every 5 Mins Begin New Round x 4 Total Rounds 30 Double Unders (60 single unders/line hops) 15 Toes 2 Bar (15 V-Ups) 20 Push Ups 10 Pull Ups (DB Pendlay Row) 10 Front Rack Lunges 95/65lb (DB Front Rack) 5 Power Cleans 95/65lb (DB Power Cleans) Score is TIME OF SLOWEST ROUND MOBILITY

Thursday Warm Up 20 Min Alternate Minute EMOM

1) 100m Run/Sprint (7 Burpees) 2) 20 Russian KB/DB Swings (HEAVY AS POSSIBLE) 3) 100m Run/Sprint (7 Burpees) 4) 20 DB Lateral Lunges 5) :30sec Bear Crawl Plank

Score is Rounds Completed STABILITY CORE WORK: Tabata Plank Shoulder Taps (Keep body as still as possible!!) 8 Rounds Plank Hold, up :20s, rest :10s MOBILITY

Friday Warm Up: Jerk Series then WOD warm up PVC Jerk Series: :15sec Pause @ each position → Complete 2 total reps

● Rack Position (different than FS) ● Dip ● Drive ● Catch Split Position ● **Recover, NO TIME

20 Min AMRAP 4 Snatch (Alt DB Snatch, x2 each) 6 OH Squat (Single Arm DB OH Squat x3 each 8 Snatch Grip Deadlift (DB Deadlift) 10 Burpees Over Barbell 12 Bench Dips Total Rounds + Reps Completed MOBILITY

Saturday Warm Up “Murph-Prep” (wear weighted vest if accessible) 800m Run THEN ONE OF 2 OPTIONS: 1) 14 ROUNDS 5 Pull Ups (SUB DB Pendlay Row x5 reps heavy as possible*) 10 Push Ups 15 Air Squats OR 2) 7 ROUNDS 10 Pull Ups (SUB DB Pendlay Row x10 reps heavy as possible*) 20 Push Ups 30 Air Squats 1 Mile Run Score is TIME COMPLETED MOBILITY



2 x 9 Min AMRAP (2 MIN REST B/W) 10 Deadlifts (use 2 DB’s, KBs, or BB) 8 Up Downs w/Double Shot over Bar 6 Push Ups 400 Run (or 20 Burpees) *Pick up where you left off in round before Score is Total Reps Mobility

Tuesday Warm Up: Dynamic Stretch Begin New Round Every 2 Min x 10 Rounds 5 Front Squat (or 10 Goblet Squat or 15 Air Squat) 7 Devil’s Presses (35lb/20lb) STABILITY CORE WORK: Inverted Tabata Side Plank Hold (alternate sides each round) 8 Rounds Plank Hold, up :10s, rest :20s MOBILITY



Every 5 Mins Begin New Round x 4 Total Rounds 60 Double Unders 20 Pull Ups (DB Pendlay Row x20) 30 DB Russian Twists 5 Power Cleans 135/95lb (10 DB Power Cleans) Score is TIME OF SLOWEST ROUND MOBILITY

Thursday Warm Up 20 Min Alternate Minute EMOM

6) 20 Jump Squats 7) 100m Run/Sprint (7 Burpees) 8) 20 Alternate DB Lunges (35/20lb) 9) 100m Run/Sprint (7 Burpees) 10) 20 Lateral Skater Hops

Score is Rounds Completed STABILITY CORE WORK: Tabata Plank Shoulder Taps (Keep body as still as possible!!) 8 Rounds Plank Hold, up :20s, rest :10s MOBILITY



Warm Up 20 Min AMRAP 10 Alternating DB Snatches (40/25lb) 10 Burpees 10 DB Push Press (40/25lb) 10 V-Ups 10 DB Push Jerks (40/25lb) 10 Windshield Wipers Total Rounds + Reps Completed MOBILITY

Saturday Warm Up “Murph-Prep” (wear weighted vest if accessible) 800m Run 7 ROUNDS 5 Pull Ups (SUB DB Pendlay Row x5 reps heavy as possible*) 10 Push Ups 15 Air Squats 400m Run 7 ROUNDS 5 Pull Ups (SUB DB Pendlay Row x5 reps heavy as possible*) 10 Push Ups 15 Air Squats 800m Run Score is TIME COMPLETED MOBILITY



RETEST: 2 Min Push Up Test Take 3 min rest 2 min Air Squat Test 3 Min Rest 4 x 3 Min AMRAP 4 Up Down Deadlifts (use 2 DB’s, KBs, or BB) 6 Thrusters (same weight as Up/Down Deadlifts) 8 Crooked Suitcase Sit Ups (4 each side) *Pick up where you left off in round before Score is Total Rounds + Reps

Mobility Tuesday Warm Up: Dynamic Stretch Retest: 2 Min Burpee Test 5-10-15-20-25-30 of each Goblet/Front Squat (HEAVY!!) Push Ups Superman Towel Rows AT END OF EACH ROUND: 200m Run (or 12 Burpees/10 Devil’s Press) Score is Time STABILITY CORE WORK: Inverted Tabata Side Plank Hold (alternate sides each round) 8 Rounds Plank Hold, up :10s, rest :20s MOBILITY



Warm Up 20 Min AMRAP 1 DB Squat Jump (Jump as high as possible, LAND IN QUARTER SQUAT*) 3 Burpee Deadlifts 5 Bench Dips (or DB Thrusters) 7 Devil’s Press 400m Run (or 24 Burpees OR :) 15 More Devil’s Presses) Score is Rounds + Reps

MOBILITY Thursday Warm Up 18 Min Alternate Minute EMOM

11) 20 Goblet Squats 12) 40 Double Unders (or 60 Single Unders or Line Hops) 13) 20 Lateral Ski Hops 14) 40 Double Unders(or 60 Single Unders or Line Hops) 15) 20 Drunken Mountain Climbers 16) 40 Double Unders (or 60 Single Unders or Line Hops)

Score is Rounds Completed STABILITY CORE WORK: Tabata Plank Marches (Lift one foot 6-8” off the ground, then switch) 8 Rounds Plank Hold, up :20s, rest :10s MOBILITY



Warm Up RETEST: 1 MILE RUN TEST 3 MIN REST FOLLOWING LAST PERSON FINISH 10 MIN AMRAP 7 DB Power Cleans 7 DB Push Press 7 DB Push Jerks 7 “Shredders” 7 Goblet Squat

Total Rounds + Reps Completed MOBILITY Saturday Warm Up “Mini Murph” (wear weighted vest if accessible) 800m Run THEN: 10 ROUNDS 5 Pull Ups (SUB DB Pendlay Row x5 reps heavy as possible*) 10 Push Ups 15 Air Squats 800m Run Score is TIME COMPLETED MOBILITY



SUPPORT YOUR BOX WOD 3: FOR TIME 50 DB Deadlifts 50 AbMat Sit Ups 50 Box Step Ups 50 Single-Arm DB Thrusters M: 50lb, 24” box F: 35lb, 20” box 3 MIN REST AFTER LAST PERSON FINISHES 7 Min AMRAP 30 Double Unders (45 singles or line hops) 20 Alternate Lunges Jumps 10 Up Downs :20s Handstand or Pike Hold

Score is Total Reps Tuesday Warm Up: Clean Series then WOD warm up PVC Clean Series: :10sec Pause @ each position → Complete 2 total reps


5 Min AMRAP x 4 Rounds (1 min rest b/w rounds) 20 Lateral Lunges (L+R = 2; add goblet hold with weight) 15 Superman Towel Rows 10 Push Ups 200m Run (or 6 Burpees) *Pick Up Where you left off in round before Score is Rounds + Reps STABILITY CORE WORK: Tabata Side Plank Hold (alternate sides each round) 8 Rounds Plank Hold, up :20s, rest :10s MOBILITY

Wednesday Warm Up 20 Min EMOM

1) 15 Up Downs 2) 60 Double Unders, or 90 Single Unders or Line Hops 3) :20s Hollow Body Hold 4) Max Reps Air Squats (Front/Goblet Squat) 5) 20 Plank Shoulder Taps (L+R=2)

Score is Total Number of Air Squats completed MOBILITY

Thursday Warm Up: Jerk Series then WOD warm up PVC Jerk Series: :15sec Pause @ each position → Complete 2 total reps


10-20-30-40-50 of each *Alternating Reverse Lunges (add DB, KB, or BB) *Push Ups *Windshield Wipers *AT END OF EACH ROUND: Run 200m or 15 Glute Bridge Leg Extensions (L+R=1) *FINISH WITH RUN/GLUTE BRIDGES MOBILITY

Friday Warm Up Dynamic Warm Up 20 Min AMRAP Add 2 reps to each movement every round* 2 Squat Jumps 2 Goblet Squat (household item, DB, KB, Front Squat w/BB) 2 V-Ups 2 Plank Shoulder Taps 2 Bench Dips R2=4 reps R3=6 reps R4=8 reps R5=10 reps And so on…... Total Reps Completed MOBILITY

4/13/20-4/18/20 Monday Warm Up PVC Snatch Series: :10sec Pause @ each position → Complete 2 total reps


SUPPORT YOUR BOX WOD 2: For Time (15 min time cap) 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees

3 MIN REST AFTER LAST PERSON FINISHES 7 Min AMRAP 20 Air Squats (upscale to Goblet Squat) 5 Up Downs 20 Lateral Lunges (L+R=2; upscale to Goblet Lateral Lunges) 5 Up Downs 20 DB Russian Twists (L+R=2) Score is Total Reps Mobility Tuesday Warm Up PVC Clean Series: :10sec Pause @ each position → Complete 2 total reps


5 Min AMRAP x 3 Rounds (1 min rest b/w rounds) 4 Diamond Push Ups 10 Single Leg V-Ups (5 each) 8 Bench Dips (upscale to DB/BB Thrusters)

10 Ab Circles (5 each) 12 Push Ups 10 Suitcase Sit Ups *Pick Up Where you left off in round before Score is Rounds + Reps STABILITY CORE WORK: Inverted Tabata Plank Hold 8 Rounds Plank Hold, up :10s, rest :20s Mobility Wednesday Warm Up 5 Rounds For Time; (25 min cap) 12 Burpees (or Run 200m) 16 Iso-Hold Glute Bridge Leg Extension (L+R=2) 20 Air Squats (upscale to Goblet or Front Squats from Ground) 12 Burpees (or Run 200m) 16 Drunken Mountain Climbers (L+R=2) 20 Alternating Reverse Lunges (L+R=2; upscale to Front Rack or DB Front Rack Lunges) Score is TIME COMPLETE, any additional reps are seconds added onto time cap, each run/burpee cluster = 1 rep/1 sec

Mobility Thursday Warm Up PVC Jerk Series: :15sec Pause @ each position → Complete 2 total reps


20 Min EMOM

1)60 Double Unders or Line Hops, or 90 Single Unders 2)20 Hollow Body Rocks 3)60 Double Unders or Lateral Line Hops, or 90 Single Unders 4)Max Reps Push Ups 5) :30sec Plank Hold

Score is Total Number of Push Ups completed

Mobility Friday Warm Up Dynamic Warm Up 20 Min AMRAP 24 Burpees (or run 400m) 5 Bench Dips (or upscale to DB/BB Thrusters) 10 Sit Ups 15 Air Squats (upscale to Goblet or Front Squat from ground) Score is ROUNDS + REPS completed Mobility END OF WEEK_______________________________________ 4/6/20-4/11/20

Monday Warm Up SUPPORT YOUR BOX WOD: 10 Min AMRAP 10 Air Squats 9 Right Arm (DB) Snatches 10 Push Ups 9 Left Arm (DB) Snatches 3 MIN REST 7 Min AMRAP 9 Jump Squats 6 Alternating Lunges (L + R = 2) 3 Up Downs 100m Run or 6 Burpees Score is Rounds + Reps for each workout individually Mobility Tuesday Warm Up 4 Min AMRAP x 4 Rounds (1 min rest b/w rounds) 3 Burpees 5 Push Ups 7 V-Ups

9 Bench Dips 11 each Plank Shoulder Taps *Pick Up Where you left off in round before Score is Rounds + Reps Mobility Wednesday Warm Up 5 Rounds For Time; (20 min cap) Run 400m or 24 Burpees 12 Pause Glute Bridges (1 sec pause) 7 Sit Ups 12 Windshield Wipers 7 Broad Jumps (reset each jump) Score is TIME COMPLETE, any additional reps are seconds added onto time cap, each run/burpee cluster = 1 rep/1 sec Mobility Thursday Warm Up

20 Min EMOM 6)60 Line Hops or Double Unders (forward + back = 2 7)19 Air Squats 8)60 Lateral Line Hops or Double Unders (Left + Right =2) 9)38 Russian Twists 10) 19 Superman Towel Rows

Score is Rounds Completed Mobility Friday Warm Up 9 Min AMRAP 8 Alternating Lunge Jumps 7 Air Squats 6 Sprinter Sit Ups 5 Sit Ups 4 each Seated Ab Circles 3 Diamond Push Ups 2 Burpees 1 Squat Jump 2 min REST *REPEAT ;9 Min AMRAP

Score is TOTAL REPS completed Mobility 3/30/20-4/4/20 Monday Warm Up BENCHMARK TEST: ACCUMULATE MAX REPS PUSH UPS IN 2 MINUTES 18 Min AMRAP 5 Push Ups 10 Superman Towel Rows 5 V-Ups 10 Bench Dips 5 Burpees :30sec Plank Score is Rounds + Reps, Plank is 0 or 1 (all/none) Mobility Tuesday Warm Up

BENCHMARK TEST: ACCUMULATE MAX REPS AIR SQUATS IN 2 MINUTES (*HIPS BELOW KNEES, SIT TO BALL OR STOOL IF UNSURE OF DEPTH) 18 Min AMRAP 10 Air Squats 20 (L + R = 2) Alternate Reverse Lunges 15 Sit Ups 25 Squat Jumps Run 400m (sub 30 up downs if not running) Score is Rounds + Reps, Plank is 0 or 1 (all/none) Mobility Wednesday Warm Up BENCHMARK TEST: ACCUMULATE MAX REPS BURPEES IN 2 MINUTES For Time Run 200m or 12 Burpees 14 Mountain Climbers 14 Single Leg V-Ups 14 Windshield Wipers 14 Up Downs

Run 200m or 12 Burpees 12 Mountain Climbers 12 Single Leg V-Ups 12 Windshield Wipers 12 Up Downs Run 200m or 12 Burpees 10 Mountain Climbers 10 Single Leg V-Ups 10 Windshield Wipers 10 Up Downs Run 200m or 12 Burpees 8 Mountain Climbers 8 Single Leg V-Ups 8 Windshield Wipers 8 Up Downs Run 200m or 12 Burpees 6 Mountain Climbers 6 Single Leg V-Ups 6 Windshield Wipers 6 Up Downs Run 200m or 12 Burpees Score is TIME COMPLETE, any additional reps are seconds added onto time cap, each run/burpee cluster = 1 rep/1 sec Mobility

Thursday Warm Up 18 Min AMRAP 10 Pause 3-Second Air Squats 10 Pause 3-Second Push Ups (pause in bottom just off ground) 10 each Sprinter Sit Ups 10 Superman Hyperextension :20 sec Handstand Hold/Pike Hold/Plank Hold Score is Rounds + Reps, Plank is 0 or 1 (all/none) Mobility Friday Warm Up OPTIONAL BENCHMARK TEST: 1 MILE RUN *IF RUNNING: AFTER WARM UP, PERFORM X3 100M STRIDE OUTS (50% / 70% / 90%), TAKE 2 MIN REST, THEN BEGIN.. THIS WILL HELP PRIME THE HIGHER THRESHOLD MOTOR UNITS AND JUST START THE AEROBIC SYSTEM SO THAT YOU CAN HOLD A FASTER PACE LONGER FROM THE BEGINNING*

*IF NOT RUNNING, COMPLETE 100 Total Reverse/Walking Lunges and 100 Russian Twists while others run BEFORE WOD 15 Min AMRAP BUY IN: 100 AIR SQUATS, THEN AMRAP IN REMAINING TIME: 60 Line Hops (forward + back = 2) 8 Up Downs 8 each leg Split Squat (feet remain in place, NOT lunging) 60 Lateral Line Hops (Left + Right =2) 8 Starfish Sit Ups 8 each Russian Twists Score is Rounds + Reps Mobility

5/11/20-5/16/20 monday - munciecrossfit.com · warm up: clean series then wod warm up pvc clean...

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