11.17.2023

Strength
 
A. rack pulls 4 sets of 5 reps @80-85% DL max
between sets complete 30 seconds each side of part B
B. half kneeling hip flexor mobilization https://youtu.be/DJJeSaffTHg?si=dRFBDn6xCZsDIMEu


WOD
"Kickoff"
2 rounds 
21 cals row
21 cals bike
rest 1:00
15 cals row
15 cals bike
rest 1:00
9 cals row
9 cals bike
rest as a partner does one round

11.16.2023

Strength
block two- eccentric 
front squats
4 sets of 1 rep @50X1 at 80%
 
 
WOD
"Habanero"
For Time
40 wall balls 20/14
20 alternating DB snatch 50/35  35/20
30 wall balls
20 alternating DB snatch
20 wall balls 
20 alternating DB snatch
10 wall balls

11.15.2023

Primer
A. landmine meadow rows x 8/side @20X1   https://youtu.be/e-c4gMcqdyw
B. Turkish get ups x 2-3 per side- moderately heavy



WOD
"Cowboy"
24:00 EMOM
min 1- 13/10 cals bike
min 2- 100 feet sandbag carry
min 3- 10 barbell RDLs  135/95  115/75  95/65
min 4- 10 push ups

11.14.2023

Strength
block two- eccentric
back squats
4 sets of 3 reps @60X1 at 75%


WOD
"Saddle Up"
Every 4:00 for 16:00
25 DUs or speed steps
10 pistols (5 each side)
8 pull ups
4 hang power snatch 115/85  95/65  75/55

11.13.2023

Strength
8:00 EMOM
3 hang power snatch @60%  
these reps are for speed- turnover the barbell as fast as possible

WOD
"Gravy"
2 rounds for time
18 power cleans
15 front squats
12 push jerks
9 power snatch
Rest 1:00
95/65  75/55  45/35

11.11.2023. Hero WOD CHAD1000x

CHAD 1000X

The Workout

1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45#30# rucksack. Use 20" box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
— Sara Wilkinson

11.10.2023

Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%

WOD
"Dead Walking 6"
6 rounds for time
9 deadlifts 225/155  185/125  155/105
100 feet farmer carry heavy (25 feet= 1 rep)