SKILL: Rope Climb Technique (TIP: WEAR KNEE-HIGH SOCKS) Progressions: -foot hook -from a box -without a box -how to go up x2 -how to come down WOD: for time 5-4-3-2-1 Rope climb, 15ft * 10-8-6-4-2 Snatch (power or squat) Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 *Rope climb scale options: -½ climb -rope walks PEEK into the WEEK...
STRENGTH: Every 2 min x 5 sets 3 Tempo Strict press 0:0:3:2 @50-60% (3 sec negative with a 2 sec pause/reset at the front rack) WOD: 3 rds for time 500m row 25 Hand-release push-ups 50 DUs PEEK into the WEEK...
STRENGTH: Every 2.5 min x 5 sets Back squat complex: 1 tempo*, 2 (1.25) squat, 2 regular *tempo: 3 sec neg, 3 sec hold at bottom (3:3:0) →start at ~45% and increase as desired (no heavier than 60%) WOD: 30 sec on/off x 6 rds 1 round = 30 sec Assault bike for max...
Hero WOD: “Blake” 4 rounds for time: 100ft Plate overhead walking lunges (45/25) 30 Box jumps (24/20") 20 Wall balls (20/14#) 10 Handstand Push-ups *30 min cap* "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...
Strength: Every 2 min for 5 sets 3 reps Tempo Deadlifts @ 50-60% 3 sec up, 3 sec hold, 3 sec down, tap floor and repeat (3:3:3:0) WOD: 10-1 Chest-to-bar pull-ups Clean and Jerks Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...
JUNETEENTH WOD: 65 sec moment of silence Then, 6 rounds for time 400m weighted run 19 Single Arm DB Hang Squat Cleans 18 Single Arm Devils Press 65 Russian Twists ***Single DB Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 40 min cap PEEK into the WEEK...
Strength: 5 sets of 5-10 Ring Dips Rest 90s after each set (add weight if necessary) Scale: -Banded -Negatives -Bench dips (video) WOD: 12 min AMRAP 12/10 Cal Row 36 Single Arm DB Shoulder-to-overhead Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
Strength: 8-10 min to work up to 85 % then, Every 2.5 min for 5 sets 3 Back Squats @ 85% WOD: 5 rounds for quality -5 Tempo Ring Rows (3 sec negative, pull low down on the ribs ) -Bulgairan Split Squats x 5 each leg, pick load -30 sec hollow hold PEEK into...
Hero WOD: “Morrison” 50-40-30-20-10 Wall Balls (20/14#) Box Jump (24/20") Kettlebell Swing (53/35) "U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from...
Strength: Every 2.5 min for 5 sets 3 Deadlifts -start at 80% and build from there as desired WOD: 8 min AMRep Buy-in: 50/40 cal Bike In remaining time, max reps toes-to-bar PEEK into the WEEK...