Hero WOD: "The Chief" 3 min AMRAP, 1 min rest- 5 cycles 3 Power Cleans 6 Push-ups 9 Air Squats Restart AMRAP each cycle Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the...
ANNUAL WOD: "July 4th, 1774" 7 rounds for time of: 4 Handstand Push-ups 1 Rope Climb, 15 ft 7 Hang Squat Cleans, 95/65 lbs 7 Push Press, 95/65 lbs 6 Chest-to-bar Pull-ups At the top of each minute perform 4 burpees before continuing on with the WOD Rope climb scale: 1/2 climb, 3 rope...
8:30 AM Lite N Tite WOD: 20 min AMRAP 30 Alternating DB Snatch, 50/35 20 Goblet squat, 50/35 10 Burpee box jump over Finisher: 30 sec max cal assault bike 9:30, 10:30, 11:30 AM Class WOD: EMOM 10 1 Power Snatch + OHS right into, EMOM 10 1 Snatch Increase as desired Finisher: 30 sec max cal assault bike PEEK into the...
Strength: Alternating movements x 4 sets Bulgarian Split Squats x 5 each leg (pick load) Tempo ring rows x 5 (3 sec negative) WOD: 15 min AMRAP 10 Toes-to-bar 10 Front rack lunges 20 Lateral hops over bar Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 PEEK into the WEEK...
Skill: Kettlebell Clean Technique WOD: For time 1600m Run 40 KB Cleans 20 Ring Dips 800m run 30 KB Cleans 15 Ring-Dips 400m run 20 KB Cleans 10 Ring Dips Lv1: 35/18, push ups Lv2: 44/25, banded dips Lv3: 53/35 PEEK into the WEEK...
WOD: 40 min to find 1 rep max Deadlift Finish: Spinal rotations - video 1 min Childs pose hold 2 min per leg hamstring stretch PEEK into the WEEK...
STRENGTH: 17 min to find 1 rep max Strict Press WOD: For time 21 Burpees 9 Bar Muscle Ups 15 Burpees 7 Bar Muscle Ups 9 Burpees 5 Bar Muscle Ups *10 min cap* L2: C2B pull-ups L1: Pull-ups PEEK into the WEEK...
WOD: 30 min to find 1 rep max Back Squat Finisher: 2 rounds 10 Back extentions 1 min plank PEEK into the WEEK...
MOBILITY/ SQUAT PREP A. CNS stimulation Barbell back rack hold 20 sec on/ 1 min rest- 3x @90-100+% of 1 rep max back squat B. Mobility Banded Spider lunges- hip distraction complex Banded Rocking spider lunges (ankles) Then, 2 min goblet squat hold (at bottom of squat) C. Glute/ core activation 4 rounds for...
PARTNER WOD: 5 min stations for max reps/ 1 min rest between stations A. Sled push 1 rep = 50ft (45/15) B. 100m Sprint relay C. Calorie Row D. Burpees over plank E. Ground-to-overhead / or Double DB clusters for LNT Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 PEEK into the WEEK...