Strength
Deadlift:
- Heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Frogger"
15:00 Amrap
10x25ft Shuttle Run or 200m Run
10/8 Calorie Assault Bike
10 Wall Ball Sit Ups 20#/14#
WOD
"Mario Bros"
For Time:
300ft Front Rack Carry (50s/35s)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs 24"/20"
-into-
300ft Front Rack Carry (50s/35s)
Skills and Drills
Toes to Bar:
Week 3, Day 1
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Suitcase Sit Ups
20-30-second Dead Hang (Pull Up Bar)
Strength 1
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)
* Complete a set every 1:30 *
Strength 2
Push Jerk 3x3
3 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk)
* Rest as needed between sets *
WOD
“The Chief”
3:00 AMRAP (5 sets)
3 Power Cleans 135#/95#
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-
Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise, and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to their country.
Strength 1
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
* Complete a set every 1:30 *
Strength 2
Overhead Squat 3x3
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)
* Rest as needed between sets *
WOD
"Pac-Man"
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge 35#/25#
(score is total distance lunged)
-rest 2 minutes -
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge 35#/25#
In the remaining time, complete max Double Under
