Thursday020217

Strength

Initial Burn
7min AMRAP
10 x Squat Snatches
5 x Burpees over the barRX: 95/65
Scaled: 75/55

Workout

Rower Countdown (Partnered)
2000m Row Sprint – Switch every 250m
REST 2mins
1500m Row Sprint – Switch every 250m
REST 90sec
1000m Row Sprint – Switch every 250m
REST 60sec
500m Row Sprint – Switch every 250mSCORE = Total Time

Thursday020217

Gymnastics

4 Big Sets of:
30 second L-Sit Hang from the Bar
10 Supermans
30-60 seconds Ring or Box Support Hold

Workout

6 minute AMRAP of:
20 Russian KB Swings
20 Alternating Goblet Lunges
20 Sit-ups

RX: 24/16kg
Scaled: 20/12kg

Feeling Froggy? 32/24kg

Beef Work

4 sets of:
12 Bent Over DB or KB Row
12 Skull Crushers
12 Barbell Curls

Wednesday010217

Strength

1RM Thruster

Workout

Fire Breather

3 Rounds for Time of:
500m Row
21 Burpees
12 Thrusters

RX: 95/65#
Scaled: 75/55#

Tuesday310117

Workout

“Dislocation”

In Teams of two, complete the following for time:
30-25-20-15-10-5
Power Cleans
Box Jump Overs 24/20″
Toes-to-Bar
**8 Bar Muscle-ups after each set is finished:
*ie: 30 PC+30 BJO+30T2B + 8 Bar Muscle Ups
RX: 135/95#
Scaled: 115/75#, 12 Strict Pull-ups
*Chip through each set and BMU however

Post Work

3 sets of:
Band Hamstring Stretch 1 minute
Roll out T-spine 20 Passes on foam roller

Monday300117

Strength

10:00 EMOM
1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch
*Full reset after Snatch balance
*You can build over the 10 sets or use 70-80% of 1RM
*Your score is final weight successfully lifted

Workout

5 Rounds For Time:
12 Overhead Squats
15 Push ups
45 Dubs
RX: 95/65#
Scaled: 75/55#
Feeling froggy?? 115/75#

Post Work

3 sets of:
Couch Stretch 1 minute per leg
Banded bully stretch 45 sec per arm

Saturday280117

Workout

For time:
10-9-8-7-6-5-4-3-2-1 reps/calories:
Back Squat 1.5x bodyweight
Row
Bench Press 1x bodyweight
Row
Power Clean 3/4x bodyweight

Friday270117

Strength

Sinan’s Complex
5 Sets of
2 Push Press + 1 Push Jerk + 1 Split Jerk
70-80% of 1RM Push PressSecond rep should feel heavy
Work on foot work

Workout

Red Keys
12:00 AMRAP
10 Toes to Bar
5 Power Cleans
10 Burpees
15 Box Jumps 24/20RX: 155/105
Scaled: 135/95
Feeling Froggy?? 205/135

Scoring: Rounds

 

Thursday260117

 

Strength

Snatch Skill Work: 4 sets of:
3 Snatch Grip Deadlift
3 Hang Snatch High Pulls
3 Hang Squat Snatch
rest 90 seconds
*Weight isn’t the goal on this. Movement and technique.

Workout

“Scottie”

Scott was known for his deadlifts and pull-ups that he was often seen doing at the gym and his ability to quickly complete a pack march which he still holds the Unit record for.

Scott was killed in action in Afghanistan on 21 October 2012 doing the job he loved.

Scott was a cheeky character often playing practical jokes with his mates and peers so this WOD hopes to capture his cheekiness.

This workout has included his favourite movements and a farmer’s carry. The farmer’s carry is to acknowledge his role as a combat engineer that required him to often carry heavy loads during a mission and due to the nature of his trade there was never time for rest.

10 Rounds for time of:
10m farmers carry to the pull up bar – 32/24kg
5 Under grasp strict pull ups
10m farmers carry to the dead-lift bar – 32/24kg
5 Burpees
5 Dead-lift 120/80kg

Wednesday250117

Strength/Pre Work

3 sets of
10 Double KB Swings
5 Double KB Cleans
5 Double KB Push Jerks
rest 1:30

Workout

16 minute EMOM
Odd: 10/7 Push-ups + 20 Double-unders
Even: 8 C2B + 8 Double KB Front Squat
Score is load used on the KB’s

Tuesday240117

Strength

In Teams of 4, pull a sled 400m for time.
Average Bodyweight + Sled.

Workout

“Barney”

10 minute AMRAP of:
8 Deadlifts
6 Hang Power Cleans
4 Shoulder to overhead
RX: 155/105#
Scaled: 135/95#

“Team Barney”

Teams of 2
14 Alternating Rounds for Time:
8 Deadlifts
6 Hang Power Clean
4 Shoulder to Overhead
RX: 155/105#
Scaled: 135/95#

Monday230117

Strength

5 X 3 Overhead Squats: across

Workout

14 minute AMRAP:
27 Calorie Row
7 Muscle UPs
27 Wall Balls 20/14# – 10/9ft
*Scale Muscle ups for 10 burpee pull ups