Tuesday

Tuesday

Warmup:

2 min Jump rope

2 min KB Swings

2 min Step ups

Team Dynamic Stretch

 

Strength/Skill

Max Box Jump for height

 

WOD:

20 OH Squats 115/85

20 Swings 53/35

20 Toes to bar

200m Sprint

15 OH Squats

15 Swings

15 Toes to bar

200m sprint

10 OH squats

10 Swings

10 Toes to bar

200m Sprint

 

 

 

 

 

 

 

 

Monday

Monday

Warmup:

Wall Push, Arm Circles, Swimmers, PVC Partner resist, air squats, situps, 

20 Reps each

Team Stretch

 

Strength:

Bench

 5-4-3-3-2-5-4-3-3-2

 

WOD:

4 Squat Clean Thrusters 135/95

10 Burpees

8 Squat Clean Thrusters

15 Burpees

12 Squat Clean Thrusters

20 Burpees

16 Squat Clean Thrusters

25 Burpees

Sunday

Agility ladder

 

Team Stretch

 

WOD:

1 minute max rep box jumps, 24/20″
1 minute max rep burpees
1 minute max rep thrusters, 45/35
(rest 5 minutes)
1 minute max rep wall ball, 20/14″
1 minute max rep chin ups
(rest 5 minutes)
1 minute max rep  sit up
1 minute max rep air squats
1 minute max rep double unders

(rest 15 minutes)

2 mile run for time 

Saturday

Saturday

Warmup:

500m row

then:

3 rounds not for time 

50 jumping pull-ups 

40 swings

30 lunges alternating

20 burpees

10 bear crawls 

 

Wod:

In teams of 2

800m buddy carry

 

Olympic Lifting at 10am is cancelled but I want you guys to do the following:

Beginner: Clean workshop w/ Bar only

Intermediate: Battleground Complex

Power clean, hang squat clean, full clean, front squat  6×1

Advanced: Work up to a heavy double touch and go clean with 3 jerks after the second clean without coming off the front rack position

Friday

Friday

Burgener Warmup

Team Stretch

10 min Amrap

Turkish Get up- Moderate weight

 

Strength:

Beginner- Snatch Mechanics

Intermediate- Work up to a heavy triple touch and go Power Snatch

Advanced- Work up to a heavy triple touch and go Full Snatch

 


WOD:

4 rounds
10 Power snatch (95#/75#) 
Run 400m

 

 

 

Thursday

Thursday

Dynamic warmup 

Team stretch

 

WOD:

30 min max truck push as a group

WEDNESDAY

WEDNESDAY

50 Step ups

50 Swings

50 Airplanes

 

Strength:

Work up to a max load, rest exactly 2 minutes between lifts
Snatch grip deadlift 1RM

 

WOD:

Cindy’s ugly cousin
Max rounds in 21 minutes
7x Pull-ups 
14x Push-ups 
21x Double-unders

Tuesday

Tuesday

Warmup:

Clean Workshop

Team Stretch

 

Strength:

Work up to a NEW 1 rep max clean and jerk

 

WOD:

“Grace”

30 Clean and jerks for time

135#/95#

 

 

 

 

Monday

Monday

Warmup:

400m run

Then

3 rds not for time

2-10 sec wall hold

10 Ab Mat Situp

1 Bear Crawl down and back

 

Strength:

Push Press

5×3

 

WOD:

“Blake”

4 Rounds for time of:
100 foot Overhead Walking Lunge @ 45/25
30 Box Jump @ 24/20
20 WB’s @ 20/14
10 HSPU’s

 

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

 

 

Saturday

Saturday

“Marathon Monday”
5 RFT:
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps over barbell
After 5 rounds are complete:
800m run
Your time is your total time for all 5 rounds plus the 800m sprint.