Fire It Up Friday! Bring On The PR’s

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Fire It Up Friday! Bring On The PR's

Fire It Up Friday! Bring On The PR’s

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FIRE IT UP! FIRE IT UP!

How was your training this week? What did you pin your ears back and attack like Meatball with a new rubber toy and what left you sitting back and just trying to get through?

For me the 50 unbroken thrusters was crippling. I really wanted 40# but I could never get my mind past the burn of lactic acid in all of my muscles. I had to finally settle for 30# after failing twice in the 20′s. I wasn’t the only one that struggled with that one. I witnessed Audrey looking perfectly content on hers until rep 39 and then it was as if a sniper shot her in the A$$ and she stopped cold. Crazy!

Shawn and John getting in an aerobic warm up before mobilizing.

Shawn and John getting in an aerobic warm up before mobilizing.

MEMORIAL DAY MURPH

On Monday we will be completing Memorial Day Murph. The class will be at 9am. The WOD will begin by 9:15 SHARP. Afterwards, all are welcome to Hoyt Field in Cambridge, near Whole Foods on River St, for some softball. It is sure to be a good time.

WHAT’S ON TAP

Saturday 5/24

For time/weight/reps

Max Double Unders for 2 minutes
Ten STRICT handstand push-ups
Max Double Unders for 2 minutes

Clean high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4 reps. Use same load for each set.

Max Double Unders for 2 minutes
50 Dips, as many sets as required. If able use rings.
Max Double Unders for 2 minutes.

Post your total time to complete the WOD, the amount of DU’s for each interval, weight used for clean high pull, and number of sets to finish 50 dips to comments. Can you beat 20 minutes?

Sunday 5/25

AMRAP 30

2 Rope Climb
25 Wall-ball, 20#/14# 10′/9′ target
15 Muscle Snatch, catch overhead at full hip extension, not in squat, @ 1/2 body weight
Box Jump, 20 reps 20” box

Monday Memorial Day Murph

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Wear a 20# vest if you have it

Tuesday 5/27

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Wall-Ball, 20#/14# to a 10′/9′ target
Rest :30
1:00 Pull-ups
Rest :30

rest 10 minutes

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Burpees
Rest :30
1:00 Thruster, 45#/35#

Wednesday 5/28

1. For time

Row 1,000 meters
Hollow Rock 90 seconds

Three sets of…
20 Dumbell thruster to a 10″ box, 40#/25#
3 rope climbs

Hollow Rock 90 seconds
Row 1,000 meters

2. Overhead squat
3-3-3

Quickly work up to a heavy weight and perform 3 sets of 3 reps at the same weight.

Thursday 5/29

1. For time
Row 1k
Run 800m

rest 10 minutes

2. For time

Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
10 Muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)

Friday 5/30 (Day 1 of Regionals)

1. Clean and Jerk
1-1-1-1-1-1-1

2. AMRAP 15

Lunge with 1/4 your body weight in dumbbells, 20 steps, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 V-ups

Saturday 5/31 (Day 2 of Regionals)

For Time:

Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no kipping).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before)

Sunday 6/1 (Day 3 of Regionals)

Partner “FRELEN” for time

Run 400m
21 Thruster, 95#/65#
21 KB Swings, 24kg/16kg
21 Pull-ups
Run 400m
15 Thruster, 95#/65#
15 KB Swings, 24kg/16kg
15 Pull-ups
Run 400m
9 Thruster, 95#/65#
9 KB Swings, 24kg/16kg
9 Pull-ups

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Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate [...]

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