Warm Up:
Run 200m
2x
10 air squats (hold 3 seconds at bottom)
20 tap outs
10 hip lunging circles each direction and leg
2x
10 back squats
10 good mornings
10 front squats
Skill/Strength:
4-5 sets (20 mins)
10 back squats
20 DB cleavage cutters
20 banded lat pull downs
WOD:
3RFT
20/15 calorie bike
15 front squats
Warm Up:
2x
25 Jumping Jacks
10 box step ups
5 push ups
10 PVC lunge pass throughs
Then 2x with a bar:
5 hang power snatches
5 mid shin power snatches
5 hang power cleans
5 hang power cleans
5 mid shin power cleans
Skill/Strength:
4x
7 devil presses
14 box jumps
7 renegade rows
WOD:
EMOM
Mins 0-3 complete 5 power snatches at 50% of max
Mins 4-7 complete 3 hang power snatches at 60% of max
Mins 8-11 complete 5 power cleans at 50% of max
Mins 12-15 complete 3 power cleans @ 60% of max
WOD:
Mins 0-10
3x
60 DUs
300m run
15 burpees
Mins 12-22
4x
15 bench press (135/85)
30 russian twists (50/35)
Mins 24-36
5x
20 DB deadlifts (50/35)
10 wallballs (20/14)
10 DB push presses (50/35)
Skill/Strength: 16 mins to work to a heavy:
1 clean pull
1 full clean
1 fron squat
1 jerk
WOD: 5 x 3 min AMRAP
3 hang power cleans (115/75) (125/80) (135/85) (145/95) (155/105)
6 push ups
9 squats
*weight will increase each 3 min AMRAP
Warm Up:
200m run
3x
5 burpees
10 lunges
10 push ups
WOD: 40 min time cap
RX
2000m row
1 mile run
70/50 calorie bike
100 KBS (53/35)
Scaled version 1
1000m row
800m run
35/25 on bike
50 KBS
Scaled version 2
800m row
600m run
30/20 calorie bike
40 KBS
Warm Up:
Row/Bike/Run 2 mins
Then 2x
5 YTWs (no weight)
10 shoulder touches (arm to side shoulder to ground)
Then 3x with bar
10 front squats
10 hang snatches
Skill/Strength: EMOM for 20 mins
Even: 8 pull ups
Odd: Power Snatches
5 reps (min 1,3,5)
3 reps (min 7,9,11)
1 rep (min 13,15,17,19)
WOD: 15 min AMRAP
15/12 cal row
30 wallball cleans (20/14)
15 v-ups
Wam Up:
Run 200m
3x
10 RDLs
10 Good mornings
10 back squats
Then:
1 min couch stretch each side
Skill/Strength:
3x6 back squats 3101 tempo
25 russian twists between sets (70/53)
WOD: "Sham"
Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
WOD:
7RFT
11 bodyweight deadlifts
100m sprints
Skill/Strength: Every 90 seconds for 18 mins (6 rounds)
1 min DB floor presses
1 min DB russian twists
1 min band pull aparts
*you will rest 30 seconds between exercises
WOD: 7RFT
6 jerks (155/115)
5 OTB burpees
Skill/Strength: 5-5-5-5-5 tempo front squats (3 sec down hold 2 at
bottom)
WOD:
30 single arm DB clean and jerks 40/30 (switch every 5)
Run 400m
30 single arm DB snatches (switch every 5)
Run 400m
30 single arm DB clean and jerks (switch every 5)
Warm Up:
3x
25 jumping jacks
10 floor dips
10 supermans
2x with bar
10 back squats
5 hang power cleans
5 hang squat cleans
Skill/Strength: 15 mins (3-4 rounds)
10 rings dips
10 GHD back extensions (hold 6 seconds at top)
100m sprint
WOD: "Alexander"
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to
the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was
killed in action on May 31, 2012 in Kandahar Province, Afghanistan,
when enemy forces attacked his vehicle with an improvised explosive
device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.
5x
31 backsquats (135/95)
12 cleans (185/135)