Warm-up: 200m run, then 3 rounds 25 DU, 10 decline push-up, 10 v-ups Strength: Front Squat 5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70% WOD: 5 rounds 10 pull-ups 10 wall ball (20/14)Read More

Warm-up: 200m run then, 3rounds 5 parallette pass thrus with push-up and dip (over & back is 1), 10 box step-ups, 1min handstand hold WOD: 2 person team. 5 rounds each. You-go-I-go per round. 100m run 10 burpees 100m run 15 KBS 53/35  (Rx+ 70/53)Read More

Strength: Push Press 5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70% WOD: “The Bear Complex” 7 sets of the sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Repeat for 5 rounds http://www.youtube.com/watch?v=Nh2Dj5LiYT4Read More

Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70% WOD: 4 rounds for time 5 Deadlift (Rx 225/155) (Rx+ 275/185) 10 Push-up (Rx+ Ring Push-Up) 10 Box jump (Rx 24/20)  (Rx+ 30/24) 10 Ball slam (Rx 25/15)Read More

Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 4 rounds of 30 seconds work, 30 seconds rest a) Row for Cal b) HSPU c) Air squat d) Ring dip **Score is total reps plus Cal after all roundsRead More

Strength: Front Squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 800m run 150 Single unders  (treat this as active recovery) 800m run 150 Single unders 400m run 100 Single unders 400m run 100 Single unders 200m run 100 Single unders 200m runRead More

Skill: Muscle up progressions (10-15min) EMOM x 10   2 MU  (sub: 3 strict pull-up/ring row + 3 dip) Nuclear Spring WOD 1 8min AMRAP 500m run buy-in, then 10 KB Snatches (alternating every rep: 55/35) 15′ Overhead Walking Lunges (45 /25) 10 Toes To Bar 15′ Overhead Walking LungesRead More

1) Every 90seconds for 10 rounds Hang power clean +  power clean & jerk 2a) Push Press 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% 2b) Tall box jump x 5 reps (to be performed in-between each set of Push press) 3) 5 rounds of 10 hollow rock and 10 banded good morningsRead More

Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: Nuclear Spring WOD 3 9 min time cap 100 Double Unders 10 Target Burpees 10 Deadlifts (135/85) 10 Target Burpees 10 Deadlifts (185/105) 10 Target Burpees 10 Deadlifts (225/125) 10 Target Burpees 10 Deadlifts (275/145) 10 Target Burpees 10 Deadlifts (315/165)Read More

Strength: Deadlift 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% WOD: “The Chief” Against a 3min clock with 1min rest for 5 rounds 3 Power clean (135/95) 6 Push-up 9 Air squat Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the...Read More