Run 250m w/med ball

14 Wall ball shots (20/14)

11 KB Swings (70/44)

23 Air squats

Skill: Hang power snatch+Power snatch+2 Overhead squats

Block Strength

Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
B.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

Endurance: Row: 60s on, :30s off until form/pace deteriorates

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Block Strength

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row: 5k

6 Deadlifts (245/165)

10 Box jumps (24/20)

14 Double-unders (40 singles)

6 Bar hop burpees

Skill: Hang squat clean 2/2/2/2

20min Amrap

5 Hspu

10 One legged squats (alt)

15 Pull-ups

or

Cindy Cleans Up

5 Pull-ups

10 Push-ups

15 Air squats

*Every 2min 3 Power cleans (body weight)

Skill: Strict press 8/8/6/6/4/4

Block Strength

 

Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible. If you’ve been following the program, you’ll know that we haven’t performed kipping handstand push-ups in a long time, but we need to make sure you’re prepared if they come up in the Open.

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

 

 

6 Rounds

6 Wall ball shots 20/14

1 Rope climb (15″)

Then

Run 400m

13 Hang KB snatches (left arm) 53/35

33 KB swings 53/35

13 KB squats (right arm) 53/35

33 Sit-ups

13 Hang KB snatchers (right arm) 53/35

33 Sdlhp 53/35

13 KB squats (left arm) 53/35

Run 400m

Block Strength

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

100m Farmer carry (45)

12 Front squat 125/85

100m Overhead plate carry (45)

12 Hang power cleans (125/85)

100m Sprint

12 Ring dips

Block Strength

Every minute, on the minute, for as many minutes as possible…
Front Squat + Jerk
*Minute 1 – 135/95
*Minute 2 – 145/105
*Minute 3 – 155/115
*Minute 4 – 165/125
*Minute 5 – 175/135
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

Run 400m w/med-ball

4 Rounds

5 Power cleans 135/95

13 Wall ball shots

7 Toes 2 bar

Run 400m w/med ball

Skill: Sally up Sally down chalenge

Block Strength/Recovery Day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Pull-ups

Sit-ups

Push press (105/70)

Skill: Core Tabata

Hollow rocks/Plank hold/Russian twists

Block Strength

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

Row Time Trials
For max Calories:
5 Minutes of Row
Rest 10 minutes – use this time to mobilize and break heartrate down
4 Minutes of Row
Rest 8 minutes
3 Minutes of Row
Rest 6 minutes
2 Minutes of Row
Rest 4 minutes
1 Minute of Row

Run 400m

2 Rounds

9 Deadlift (225/145)

11 KB Goblet squats (70/44)

9 Box jumps (24/20)

11 KB Swings (70/44)

Walking lunge 25m/Run 300m

2 Rounds

11 Deadlift

9 KB Goblet squats (70/44)

11 Box jumps

9 KB Swings (70/44)

Run 400m

Skill: Back squat 5/5/5/5/5

Block Strength

Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds
(accumulate time if necessary)

Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%