15m - Dynamics
10m - Kipping Prep
FT:
400m Run
20 Ring Muscle Ups (1:1 CTB/PU)
400m Run
30 Strict HSPU
400m Run
40 TTB
400m Run
*18m time cap.
Mobility - Saddle Pose 3m. Twisted Cross 90s/Side.
15m - Dynamics
10m - Clean Review
Strength - (10m clock, last set at 10) - 6 sets every 2m, ascending from a moderate weight:
2 Position Clean - From the Floor + Hang Clean
MetCon - 7m AMRAP:
4 Push Press @ Moderate Weight (unbroken)
12 Pistols
24 Double Unders
15m - Dynamics
15m - Movement Prep
MetCon - FT:
50 Box Jumps 30/24”
50 KBS 32kg/24kg
50 Knees to Elbows
50 WBS 30/20lbs to 10/9’
50 Burpees
*22m time cap.
15m - Dynamics
MetCon - FT:
40-30-20-10 Rowing Calories
*400m run after each set.
15m - Dynamics
10m - Snatch Review
10m - Snatch Build Up
MetCon - 4RFT:
400m Run
3 Snatches (any style, but should be squat) @ ~80% (those with a true 1RM may want to Air closer to 75%)
15 CTB Pull Ups
*15m time cap
15m - Dynamics
10m - Dumbbell Review
Accessory - 10m to complete 4 sets:
4 DB Snatches Right Arm + 8 OH Lunges Right Arm, then same on left arm
MetCon - 12m AMRAP:
0-6:00 - Row for Calories
6-12:00 - DB Hang Clean & Jerks
*Partners may switch on the rower and on the dumbbells any time they want!
Mobility - Seated Straddle 3m. Single Leg Saddle 90s/side.
Mainsite 170720
15m - Dynamics
10m - Kipping HSPU
MetCon - 15m amrap:
30 Air Squats
20 HSPU (or Dumbbell Push Press/Push Ups)
10 Deadlifts 225/155
Mobility - Saddle Pose 5m.
15m - Dynamics
10m - Ring Kipping
Metcon - 10m AMRAP:
12 Heavy WBS to 10’/9’
3 Ring Muscle Ups (6 CTB/PU/jPU)
Mobility - standing straddle 90s. Pigeon Pose 3m/side.
15m - Dynamics
10m - Power Snatch Review
Metcon - 6RFT:
200m Run
4 Power Snatches 135/95
8 Strict HSPU
*12m time cap
Mobility - Puppy Dog Pose 2m. Twisted Cross 1m/side.
15m - Dynamics
Metcon - 4 sets starting every 5m:
1,000m Row
*The goal is consistent, challenging efforts
15m - Dynamics
Accessory - 3 sets starting every 3m:
Max effort weighted plank (heavy) goal is 90-120s
Metcon - 6 sets every 3:30s:
400m Run
*The goal is so start easy, and get faster every set - ending with a nearly maximal 400m Run
EVERY TIME athletes come in from a run have them walk immediately to the daily WOD chalkboard and write down their time!!
Mobility - Saddle 3m. Calf stretch 1m/side. Seated straddle 2m.
15m - Dynamics
5m - Deadlift Review
Metcon - 4 sets of 3m on/1m off:
P1 - Top of deadlift hold 165/105
P2 - 10 Burpees jumping to a 45lb plate
The burpees are the pacer.
*At the completion of every set of burpees, the person holding the top of DL will complete 5 Deadlifts. Then partners will switch.
15m - Dynamics
5m - Heaving Snatch Balance Review - focus on movement under the bar, and not doing a snatch grip Push jerk into OHS. The bar should be received as close to parallel as possible.
20m to complete at least 5 heavier sets of:
Metcon - 8 rounds of 40s on/20s off:
5 OHS 95/65, max Dubs remaining time
15m - Dynamics
10m - Squat Clean Prep
10m - HSPU Clinic
12m AMRAP:
3 Power Cleans @ ~65%
6 Box Jump Overs 30”/24”
9 HSPU
15m - Dynamics
5m - Test Prep (discuss how to build to a 1RM. First ‘goal lift’ for the day should be 5-10lbs
under precious 1RM, then shoot for 5-10lbs over)
~20m - Find 1RM FS
5m - Test Max Strict Pull-Up & Dip
● Use same band as test week last time. May attempt a dip for a PR, and then do push-up
test.
Metcon - 500m Row Retest (compare time to last test week)
15m - Dynamics
10m - Dumbbell Prep
MetCon - 10m AMRAP:
30 Double Unders
10 Alt Dumbbell Snatches 50/35
Mobility - 3m Saddle pose. 2m Calf Stretch each side.
15m - Dynamics
10m - Bar MU Transitions
Metcon - FT:
Buy in - 50/40 Cal Row
3RFT:
30 WBS
10 Bar MU
*15m cap
15m - Dynamics
On a running clock…
0-5m:
800m Run
*Max Power Snatch 135/95
7-10m:
400m Run
*Max Squat Snatch 135/95
12-15m:
400m Run
*Max OHS 135/95
17-20m:
200m Run
*Max Bar Facing Burpees
15m - Dynamics
10m - Dumbbell Squat Snatch Prep
FT:
21-15-9
Alt. Dumbbell Squat Snatch 50/35 (modified with DB power snatches)
Strict HSPU (push ups, weighted push ups, pike push-ups)
*12m time cap
*Rx+ is 90/65
15m - Dynamics
The format - 25m to complete:
7 sets each day:
Set 1 - 5 reps at 84%, 5 strict pull ups
Set 2 - 3 reps at 87.5%, 5 strict dips
Set 3 - 1 rep at 96%, 5 strict pull ups
Set 4 - 1 rep at 96%, 5 strict dips
Set 5 - 1 rep at 96%, 5 strict pull ups
Set 6 - 3 reps at 87.5%, 5 strict dips
Set 7 - 5 reps at 84%, 5 strict pull ups
*Add weight to the gymnastics if possible.
*It should take 3 sets to reach 81%% of your 1RM for your first working set - on the final week athletes will have 30 minutes to complete the strength work. The gymnastics are performed as a superset, immediately after each set of front squats.
MetCon - 5m AMRAP:
Burpees over your Med Ball
*The workout starts with, and EMOM thereafter includes, 10 WBS at 30/20lbs.
15m - Dynamics
5 Rounds of 3m on/2m off:
● 500m Row, Max Double Unders remaining time
15m - Dynamics
10m - Rope Climb Technique
10m - Deadlift Review
MetCon - 10 RFT:
20 Double Unders
3 Deadlift 315/205 (heavy, 70-75%)
1 Rope Climb 17’
*Competitor’s use cut ropes.
**14m time cap.
15m - Dynamics
“Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.”
“Luke” - FT:
Run 400 meters
15 Clean and Jerks, 155 lbs/105 lbs
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20 lbs/14 lbs ball
Run 400 meters
45 Kettlebell swings, 1.5-pood/1 pood
Run 400 meters
30 ring dips
Run 400 meters
15 Weighted lunges, 155 lbs/105 lbs
Run 400 meters
15m - Dynamics
15m - Dumbbell Review & Gymnastics Prep
MetCon - 12m AMRAP:
16 Pistols
6 Dumbbell Push Jerk L-Arm
16 TTB
6 Dumbbell Push Jerk R-Arm
*Rx is as heavy as possible to remain unbroken most of the workout.
Mobility - Pigeon Pose 2m/side. Saddle 2m/side. Lat Stretch 60s/side.