“Murph” Practice
30 Minute AMRAP:
200 meter Run
5 Pull-ups
10 Push-ups
15 Air Squats
Saturday WODs
Endurance WOD (7:45a)
Complete for Time:
400 meter Run
40 KB Swings (50/35)
200 meter DB Farmer’s Walk (40/30)
200 meter Sprint
200 meter DB Waiter’s Walk (40/30)
200 meter Sprint
40 Box Jumps (24/20)
200 meter Slam Ball Throw, any style (30/20)
40 Burpees
400 meter Run
Community WOD (10:00a)
Complete for Time:
200 meter Run
20 KB Swings
100 meter DB Farmer’s Walk
100 meter Sprint
100 meter DB Waiter’s Walk
100 meter Sprint
20 Box Jumps
100 meter Slam Ball Throw, any style
20 Burpees
200 meter Run
Strength Cycle Week 2, Session 2
Push Press
1 x 6 with barbell
1 x 6 @ 50%
1 x 6 @ 60%
3 x 5 @ 70%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:20 (four 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:20 interval.
Pick Your Poison:
Option #1: 100 Double Unders for Time
Option #2: 800 meter Run for Time
15 Minute EMOM
Run an aerobic mile as a warm-up
15 Minute EMOM:
Minute #1: 10 Sumo Deadlift High Pulls (95/65)
Minute #2: 10 Knees to Elbows
Minute #3: 40 Double Unders
I See a LOT of Eights
8 Minute AMRAP:
200 meter Run
8 Clapping Push-ups
8 Sit-ups
*Rest 4 minutes
8 Minute AMRAP:
200 meter Run
8 Wall Ball Shots (20/14)
8 Sit-ups
Kettlebell Technique Training: a 4-part series
Do you want to become more efficient and stronger with your Kettlebell training?
Sign up for our 4-part kettlebell series hosted by Sessions:6 and taught by StrongFirst L-1 Girya Instructor, Priscilla McElveen.
Each session will focus on one key movement (see schedule below). The hour session will be spent breaking down and perfecting the basic hard style Giyra movement training and will finish with a workout.
- Saturday, May 5th @ 11am: The Swing
- Saturday, May 12th @ 11am: The Clean
- Saturday, May 19th @ 11am: The Snatch
- Saturday, May 26th @ 11am: The Get-up
*Cost: $30 for the series or $10 per session. You can register for the series via the Paypal link or bring Priscilla $10 cash when you attend a session.
Register for Series:
These sessions are open to members and non-members. Spread the word!
Strength Cycle Week 2, Session 1
Push Press
1 x 6 with barbell
1 x 6 @ 50%
1 x 6 @ 60%
3 x 5 @ 70%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:20 (four 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:20 interval.
2 Minute AMRAP:
2 KB Swings (50/35)
2 Goblet Squats (50/35)
*Keep adding two reps per movement until time ends.
Grip-tastic WOD
Complete 3 Rounds for Max Reps:
1 Minute of Power Cleans (135/95)
*Rest 1 minute
1 Minute of Calorie Row
*Rest 1 minute
1 Minute of Chest to Bar Pull-ups
*Rest 1 minute
Saturday WODs
Endurance WOD (7:45a)
“Fat Amy”
Complete for Time:
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunges, alternating legs
10 Burpees
20 KB Swings (50/35)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 KB Swings
10 Burpees
30 Lunges, alternating legs
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats
Community WOD (10:00a)
“Partner Fat Amy”
Complete the work (above) with a partner dividing work as desired. One person works at a time.
Strength Cycle Week 1, Session 2
Push-Pull Tabata: alternate between a push and a pull motion
*4 intervals of each
Option #1: Find your Baseline Weights for the current Strength Cycle:
3 RM Push Press
Weighted Front Rack Lunges, in place: must be able to keep proper form and tempo for 6 reps per leg
Option #2:
Push Press
1 x 8 with barbell
1 x 8 @ 50% (of 1RM)
3 x 8 @ 60%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:00 (three 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:00 interval.