Hero WOD: "Wittman" 7 rounds for time of: 15 Kettlebell Swings, 53/35 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in "U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson,...
A. DB windmills 3 x 5 each arm B. Every 2 min x 5 sets 5 Tempo Push Press C. Every 2 min x 5 sets 3 Tempo Push Jerk D. Alternating sets x 4 Dbl DB Bench press x 15-20 reps Dbl DB Bent Over Row x 10-15 reps PEEK into the WEEK Monday- hero WOD "Wittman" Tuesday-...
Strength: Back rack barbell box step-ups 5 sets x 5 per leg Rest 90 sec between sets Suggested weight to start at and welcome to build from there each set Lv1: 45/35 Lv2: 75/55 Lv3: 115/75 Partner Relay WOD: 12 min AMRAP 4 Burpee box jump overs 8 Double DB hang squat cleans Lv1: 20/15 Lv2: 25/20 Lv3: 35/25 Score...
Each WOD for time WOD A 4 rounds for time: 21 Wall Balls (20/14) 7 Power Snatch Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 5 min rest before starting WOD B WOD B 4 rounds for time: 40 Double unders 10 Clean and Jerks Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 DU scale: 10-20 DU or 40 lateral hops over BB PEEK into the WEEK Saturday-...
Strength/ Warm-up Work up to 75% of 1 rm max Deadlifts and do 3x3 tap-n-go Rest 2 min between sets Then, de-load for WOD WOD: For time: 30 Deadlifts @45% 400 Run 30 Pull-ups 20 Deadlifts @55% 400m Run 20 C2B pull-ups/ jumping C2B 10 Deadlifts @65% 400m Run 10 Bar MU/ burpee pull-ups 20 min cap If Don’t know 1RM...
Skill: Handstand practice -kicking up to wall -active shoulders -active fingers -hollow position -neutral neck Then complete 3x: HS shoulder taps or 20-30 sec HS hold 1 min rest between sets WOD: 2min on/ 2 min off- 5x 15/10 Cal Row Ring dips for reps Scaled: banded dips or push-ups Rx+: Ring dips from high rings (muscle up into ring...
A. Every 90 sec x 10 sets (15 min) Bear Complex For quality Start at Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 And stay or increase as desired B. 20 rep Back Squat (week 1 of 4) @ 60% -1 attempt -only do 5-8 reps while warming up PEEK into the WEEK Wednesday- push dominant Thursday- pull dominant (deadlift) ...
“Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders ...
A. Every 90 sec x 4 sets Clean HP + HPC + FS + PP @ 50% B. Every 90 sec x 4 sets Power Clean + FS + PJ @ 60-70% C. Every 90 x 8 sets @ 75%+ Clean and Jerk (squat clean and or split jerk) D. 10 min to find: Clean and Jerk...
A. Every 90 sec x 4 sets 1 Snatch high pull + 1 Hang power snatch + 1 OHS @ 50% B. Every 90 sec x 4 sets 1 Power snatch + 1 OHS @60%+ C. EMOM 10 1 Snatch 65%+ increase as desired D. 10 min to find 1 rep max Snatch -Power or squat are...