Clean 3-3-3-3-3 “The Chief” Max rounds in 3 minutes of: 3 Power cleans 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty […]Read More
Strength: 1a) Push Jerk 1b) Single Arm KB Row WOD: 2 rounds for time 20 deadlift 20 lateral bar hop 20 s2oh 20 sit-up 20 pull-up 20 DU 20 KBS 20om run Rx 115/75 Rx+ 135/95 Read More
Mobility: Glute roll-out Strength: Deadlift 3-3-3 WOD: 100 burpees for time with 3 deadlift EMOM **start with burpees **after 10min, no more deads (30). Finish the remaining burpees for time.Read More
Mobility & Dynamic warm-up: Coach’s choice WOD: Against a 5min clock with 4min rest, 4 rounds of: Row 500m Run 400m Max Effort x Double-unders Score is total DU’s after 4 roundsRead More
Cleans Barbell warm-up EMOM x 16 Even: high hang power clean, mid hang power clean, clean Odd: 5 HSPU Rest then: 15min to work on a goat- pistols, rope climbs, DU, MU, T2B etc…. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=59 Read More
Skill: Muscle Up work- technique and progressions WOD: Tabata Pull-up, push-up, KBS, sit-up, row What’s Tabata? For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least […]Read More
Skill: Double under practice WOD: 2-person team 100 single unders – wall sit 200m run – plank on elbows 200m run – bar hang (hang from pull-up bar without feet touching ground) 200m run – handstand hold on wall 200m run – plank on hands 100 single unders – wall sit **one partner is running/jumping […]Read More
Strength: 1a) Pull-up or chin-up 5×5 1b) Dip 5×5 WOD: Against a 4min clock w 4min rest for 4 rounds: 400m or 500m row (depending on level of athlete) 25 KBS (53/35) Max effort pull-ups **score is number of pull-ups done over 4 roundsRead More
