Warm-up (fun game)
Strength
DL
5-3-1-1-1…
20min Time cap
WOD
3 Rounds of…
1 min of Calorie Row (:50sec)
1 min of Side plank (30 sec each side)
1 min of Russian KBS Alternating hands
1 min of Slam Balls
Cashout– 400m run for time
Group Stretch.
Strength
20min Time cap
Snatch
5-3-1-1-1…
Or
Novice Athletes
OHS
5-3-1-1-1…
WOD
6RFT
8 Power Snatches (115/75)
10 Back Squats (115/75) RX+ (OHS)
20 Russian Plate Twist (25/15)
15min Time cap
Scaled WOD
6RFT
20 DB Snatches (Alternating)
15 Air Squats
20 Russian Ab twist
Strength
Bench
3-3-3-3-3
WOD
10 HSPU’s
20 Sit-ups
30 Push-ups
400m run
100 DU’s
400m run
30 Push-ups
20 Sit-ups
10 HSPU’s
*scale 4 Wall Walks = 10 HSPUs
300 singles= 100 DU’s, rather you scale fewer DU’s (75-30) before resorting to singles.
Warm-up
Dynamic Group Warm-Up
Barbell Squat Clean Warm-Up
Strength
Front Squats
2-2-2-2-2
WOD
2min of….
10 Squat Cleans (135/95)
6 Box Jumps (30/24)
ME Pull-ups for remainder of time
Rest 1min
2min of…
7 Squat Cleans (165/115)
6 Box Jumps (30/24)
ME Pull-ups for remainder of time
Rest 1min
2min of…
5 Squat Cleans (185/135)
6 Box Jumps
ME Pull-ups remainder of time
Rest 1min
2min of…
3 Squat Cleans (205/145)
6 Box Jumps (30/24)
ME Pull-ups remainder of time
*Measure is Pull-ups. Scale weight for squat Cleans, but weight should increase every set)
*athlete must change weight during rest
Open Workout 18.1
20min AMRAP
8 T2B
10 Hang DB Clean and Jerk (Alternating sides 5 each)
Calorie Row (14/12)
Strength
DL
3-3-3-3-3
Push Press
3-3-3-3-3
WOD
For Time
1000m Row +
400m Run
Strength
Back Squat
10-8-6-4-2
*Goal no fails, medium to light weight.
We want the movements to feel good not to heavy. Add weight every set.
WOD
3 Rounds of…
EMOM of 40 sec of Work, 20 sec of rest.
1) Stationary Alternating Reverse Plate OH Lunges (45/25)
2) Ring Rows (Alternating one foot off ground)
3) Alternating Turkish Get-ups (45/25)
4) Calorie Row
5) KBS (62/35)
Cashout– 2min group plank/ Stretch
Skill
10:00min EMOM
30 Sec. of Work/ 30 of rest
Odd- DU’s
Even- T2B
WOD
12:00min AMRAP
Run 200m
10 Pull-ups
10 Push Press (115/75)
15 Sit-ups
Hero WOD
“Adam Brown”
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
2RFT
24 DL (295/195)
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
24 Bench Press (195/115)
24 Box jumps, 24 inch box
24 Wallball (20/14)
24 Cleans (squat) (145/100)
2
Strength
Snatch
3-3-3-3-3
Work up to a heavy 3. Reset between reps.
WOD
For Time
10 Clean and Jerk (135/95)
10 Burpees over bar
8 Clean and Jerks
8 Burpees over bar
6 Clean and Jerks
6 Burpees over
4 Cleans and Jerks
4 Burpees over bar
2 Clean and Jerk
2 Burpees over bar
Then, 400m Run
