WOD-

3 Rounds for time:
20 Push press, 75#(55#)
5 Burpee box jump overs, 24″(20″)
Rest 3 minutes

3 Rounds for time:
15 Push press, 115#(75#)
5 Burpee box jump overs, 24″(20″)
Rest 3 minutes

3 Rounds for time:
10 Push press, 135#(95#)
5 Burpee box jump overs, 24″(20″)
Rest 3 minutes

Post times to comments and BTWB

SPRINT-

Every 5 minutes x 5 rounds:
30 Air squats
20(15) Cal row
7 Slamballs
Finisher: At the 25:00 mark, 500m Row for time

ROWING-

4 Rounds:
4 Minute row
8 Minute rest

WOD-

Row 5,000 meters

Post times to comments and BTWB

SPRINT-

50-40-30-20-10
Ab-mat sit-up
25-20-15-10-5
Calories on assault bike
10-8-6-4-2
KB sumo deadlift high pull, 70#(53#) 

WEIGHTLIFTING-

Power Snatch: 3, 3, 2, 2, 1, 1, 1

Power clean + Power jerk + Split Jerk: (1+1+1) x 5 sets

Back Squat: 5, 3, 1, 5, 3, 1, 10, 10

3 Sets of:
10 DB Z press
10 DB hammer curls
10 Ring push ups
10 Bent over barbell rows

3 Sets of:
30 Russian twists
20 KB side bends each side
50 Flutter kicks

WOD-

Back squat
5-5-5-5-5
*All sets at 85% of 1RM

Post loads to comments and BTWB

SPRINT-

For Reps
0:00 – 10:00 – 1 Mile run then, max DB hang clean & jerks
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run then, max devils press
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run then, max wallballs

WEIGHTLIFTING-

Strict press in split jerk stance, 5 x 3

Split Jerk + Behind the neck split jerk, (1 + 2) x 2, (1 + 1) x 4

Clean Pull+ Clean + Pause Jerk, (1+1+1) x 5 sets

Clean Deadlift at 2” deficit + Shrugs, (3+3 )x 4 sets *Stand on 45# plate

3 sets:
Weighted Sit ups x 25
Leg Lift Holds x 45 total seconds 
Reverse Hypers x 10 @ 95#

I am going to do something I have maybe only done one or two other times in my history of posting blogs on Verve’s site. . . I’m going to tell you tomorrow’s workout.

Tomorrow’s WOD is. . . row 5,000m.

I’m telling you this because I don’t want you to think you are coming to the gym to sit on a rower for 20-30 minutes and, well, that’s it. That’s not it. Rowing is a skill. Just like snatching is a skill or cleaning. We have days that we dedicate to just snatching and cleaning with wonderful attendance. I would guess it’s because you know we will spend some time focusing on the movement, warming-up, and checking that technique. We plan to do the same thing with the row. We are going to focus on the movement, warm-up, and check that technique. Because there very much is a technique to rowing. Rowing 5,000 meters requires that we pace it. What is your 5k pace? When we row a 5k should we row at 22 strokes per minute or 32 strokes per minute? What is a “stroke per minute”? All wonderful questions, and all things to be addressed. And then of course, we row. 

Hey, if you wouldn’t skip leg day, don’t skip 5k row day. We swear, it’s not that bad. 😉

WOD-

On a 5 minute clock x 3 rounds:
20(15) Calories on assault bike
15 Deadlifts, 225#(155#)
20(15) Calories on rower
With remaining time, as many burpees over the rower as possible
Rest 3 minutes

Post reps to comments and BTWB

WOD-

In teams of 2, complete for time:
500 Double unders
150 Push press, 75#(55#)
100 Toes to bar

Post to BTWB

SPRINT-

25m Amrap w/ a partner
3 Calories on Bike
3 Box Jump Overs
3 Slamballs
5 Calories on bike
5 Box Jump Overs
5 Slamballs
7 Calories on bike
7 Box Jump Overs
7 Slamballs
…….. continue to add 2 reps until time expires

HEALTHY INSTANT POT CHILI MAC from Confessions or a Fit Foodie

Ingredients

• 2 tsp olive oil
• 1 lb ground lean turkey or lean ground beef
• 1 onion, diced
• 2 bell peppers, diced (I used one yellow and one orange)
• 1 small zucchini, cut into quarters
• 3 cloves of garlic, minced
• 1 cup of kidney beans, drained and rinsed well
• 1 ½ cups of uncooked gluten free elbows
• 2 teaspoons of chili powder
• 1 ½ teaspoons of cumin
• ¼ teaspoon of salt
• 1 (14oz) can of tomato sauce
• 1 (14 oz) can of mild diced tomatoes with green chilis
• ⅔ – 1 ⅓ cup of shredded sharp cheddar cheese (if you use 2/3 cup, this is 1/2 blue per serving| if you use 1 1/3 cups, it’s 1 blue per serving)
• cilantro for garnish

Instructions

• Set Instant Pot to saute and when it’s hot, add in the olive oil, then saute the ground turkey or beef until nearly cooked through.
• Add in onions, bell peppers, and saute for a couple minutes until fragrant and veggies begin to soften. Then add in garlic and zucchini, cooking for an additional minute. Be sure to scrape any browned bits off the bottom of the pot and deglaze with a few tablespoons of water or broth (¼ cup for 8 quart) if necessary.
• Mix seasonings and salt into tomato sauce, then set aside.
• Layer beans then pasta over the meat and veggie mixture, but do not mix.
• Top with diced tomatoes, then pour tomato sauce and spices on top. Again, do not mix.
• Set Instant Pot for 3 minutes. After cook time, do a quick release.
• When it’s safe to open the lid, give your chili mac a good stir, then add in desired amount of cheddar cheese. Garnish with fresh cilantro.

• Stovetop
• Cook pasta according to the directions on the package.
• In a large pot or dutch oven, heat olive oil over medium heat and then saute the ground turkey or beef until nearly cooked through.
• Add in onions, bell peppers, and saute for a couple minutes until fragrant and veggies begin to soften. Then add in garlic and zucchini, cooking for an additional minute.
• Mix seasonings and salt into tomato sauce. Add sauce to veggie mixture, along with the beans and diced tomatoes. Cook for 10 minutes to let flavors meld together and the liquid to reduce.
• Finally, stir in pasta and cheese.
• Garnish with cilantro and enjoy!

WOD-

As many rounds and reps in 24 minutes of:
3 Rope climbs
100′ Prowler push
15 KB swing, 32kg(24kg)
400m Run

Post to BTWB

SPRINT-

5 rounds for time
10 Push ups
20 KB Lunge steps (53/35)
30 Russian KB Swings (53/35)
40 Double Unders

Folks, the month of June is Pride month. The Denver Pride Parade is Sunday June 16th. We will be having a Pride WOD on Saturday June 15th. Should you desire to wear something full of Pride spirit, Verve Pride shirts will be at the gym on the 14th. . . which is why the pre-sale is only open until 3pm today. 

You can click here to pre-order your shirt! **Please put your name in the notes sections of the order.**

Not a member of Verve but still want a shirt? We will be happy to ship it. 

The men’s shirt is Next Level try blend in heather white. The women’s is Bella racer back crop tank in white. There is nothing on the back, front logo only.

WOD-

Thruster
2-2-2-2-2

Then, every :90 x 5 rounds:
15 Unbroken wallball, 10′

Post loads to comments and BTWB

SPRINT-

3 Rounds, each for time:
20 DB snatch, 70#(55#)
1,000m Row
*Rest 2 minutes between rounds

WEIGHTLIFTING-

3 Muscle Snatch + 3 Pause overhead squat (:03 pause in bottom) x 3 sets

Pausing Snatch Balance: 3, 2, 2, 1, 1, 1 (pause for :03 in bottom of squat)

Pause Snatch: 1 x 3, 3 x 2, 3 x 1 (pause for :03 in bottom of squat)

:03 Pause front squat + 1 1/4 front squat + front squat x 5 sets

3 Sets of:
10 Back extensions (not hip extensions)
:45 Side plank hold R
:45 Side plank hold L

WOD-

For time:
21 Devil press. 40#(25#)
21 DB box step over, 40#(25#)
7 Muscle-up
15 Devil press. 40#(25#)
15 DB box step over, 40#(25#)
5 Muscle-up
9 Devil press. 40#(25#)
9 DB box step over, 40#(25#)
3 Muscle-up

Post to BTWB

SPRINT-

For time
400m Run
21 Sandbag Squat Cleans
400m Run
10 Rope Climbs
400m Run
21 Sandbag Squat Cleans
400m Run

ROWING-

4 min on / 5 min rest
3 min on / 4 min rest
2 min on / 3 min rest
2 x 1 min on / 2 min rest

WOD-

Every 2 minutes x 10 rounds:
150m(100m) Row
1 Power snatch

Post to BTWB

SPRINT-

20 minute AMRAP w/ partner
3 KB Deadlift (70/53)
6 DB Push Press (50/35)
9/7 Cal on Bike
*P1 does one full round then P2 does one full round

WEIGHTLIFTING-

Work up to a heavy Snatch in 15:00

Work up to a heavy Clean and Jerk in 15:00

Front Squat
Work up to a heavy single in 5 sets

Back Squat
2 sets of 10

3 sets of
Max calories on the Assault bike in :30

Rest 2:00 between efforts

WOD-
“Murph”

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

*You can wear a 20#(14#) weight vest
**Partition the pull-ups, push-ups, and squats in any fashion

Post times to comments and BTWB

On this Memorial Day we honor the men and women who gave their lives while fighting for our freedoms. We do so by coming together to participate in the workout “Murph”. This workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. It has since been changed to “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

From TheMurphChallenge.com:
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007.

*Remember every member of Verve is invited to this workout regardless of the type of membership you have. Come sweat with the rest of us!