Warm-up: 200m Run, then 3rds of: 10 Glute Bridge 10 Hollow Rock 8 Ring Push-up Strength: Front Squat 3×60, 3×70, 2×80, 1×90, 1×95% WOD: 12min AMRAP 4 Curtis P (115/75) 6 Lateral Burpee Over the Barbell 8 T2BRead More
Mobility: Glutes Skill: TGU Practice technique then build to a heavy Option 1: Skill WOD for quality, not for time complete 2-4rds 50 DU 2-3 Rope Climb 6 TGU (total) 16 Alt Pistols 50ft HS Walk or 45sec HS Hold 6 Parallette Pass Thru w/ Push-up/Dip 6 Roll to Candlestick 400m Pose Run Option 2:...Read More
Warm-up: 200m Run then 3rds of: 6 (each) Single Leg RDL 10 OH Plate Box Step-up Strength: 1a) Sumo Deadlift 5-4-3-3-2 1b) Strict Weighted Chin-up x 6 WOD: Every minute for 12min- 30sec work/30sec rest for max reps 1) Row for Cal 2) Box Jump Overs (24/20) 3) Walking KB Lunges (53/35)Read More
Warm-up: 200m Run then 3rds of: 10 Scap Push-up @ 2112 10 Deadbug 30sec Nose to Wall HS Hold Strength: Push Press 3×4 @85% WOD: 10 Mr. Spectacular 12 Ring Dip 14 Ball Slam 200m Run 8 Mr. Spectacular 10 Ring Dip 12 Ball Slam 400m Run 6 Mr. Spectacular 8 Ring Dip 10 Ball...Read More
Warm-up: 200m Run then 2rds of Barbell Snatch Warm-up: 5 Muscle Snatch 5 BTN Press 5 OHS 5 Snatch Balance Strength: Back Squat 5×60, 3×70, 2×80, 2×90, 1×95% WOD: 3rds for time 12 Power Snatch @ 60% 1RM Power Snatch 24 Pull-up 48 DURead More
Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Deadbug 30-45sec Plank Hold on Rings Strength: Front Squat 5 x 65/70/75/80% “The Chief” 5rds 3min work/1min rest 3 Power Clean (135/95) 6 Push-up 9 Squats Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted...Read More
Mobility: T-spine roll out Skill: T2B EMOM x 9 1) 45sec ME T2B 2) 15-20 Banded Hamstring Curls 3) 16 OH Single Arm DB Walking Lunge 2-person team 5 rds each for total cal Row for Cal While partner OH KB walks down 50m R arm, back 50m L arm Rest 2min 750m RunRead More
