Min 0-6

1 Rep max Snatch

Min 6-14

25 Double-unders

10 Wall ball shot 20/14

25 Double-unders

10-Hspu

Min 14-20

1 Map max Snatch

*Scored: Total reps completed + total weight snatched

Skill: Snatch Balance 4/4/4/4/4

Block Strength

Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets..
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

 

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Block Strength

Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

For time:
Row 2000 Meters

5 Rounds

8 Pull-ups

8 Front rack 20in Step-ups  (75/55)

9 Wall ball shots 20/14

9 Power Snatch (75/55)

10 Box jumps 20

10 Front squat (75/55)

Run 250m w/db 15/10

-Rest 1min-

Block Strength
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

25 Kb Snatches 53/35

30 Slamball (switch every 2)

35 Push press (95/65) Partner holds: Front rack

40 Walking lunge steps w/Kb 53/35

45 Power cleans (95/65) Partner holds: Deadlift

50 Sit-ups w/slam ball

55 Thruster (95/65) Partner holds: Overhead

400m Overhead plate carry

Block Strength

Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

 

14min Amrap

4 Hspu (Rx+Deficit Hspu)

5 Back Squat (135/95)

3 Rope climbs

Skill A: Tempo front squat 2sec down/2sec bottom hold 3/3/3/3/3

Skill B: Hspu technique and scale/Rope climb technique

Block Strength

Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

Build over the course of the 8 sets.

Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

 

32 Toes 2 Bar

Run 600m

8 Rounds

4 Deadlift (235/145)

15 Double-unders

Sprint 100m

43 Kb Swings (70/53)

Run 600m

32 Hr Bar facing burpees

Sprint 100m

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

3 Rounds Run 800m/Row 800m (80% pace)

7 Rounds

7 Wall ball shots 20/14

7 Pull-ups (Rx+C2B)

7 Box jump overs 24/20

7 Overhad squats (75/55)

Skill: Power Snatch 2/2/1/1/1/1

Block Strength

Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

Same as last week…see if you can improve upon last week’s results.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

 

 

3/6/9/12/15

Hang Clean and Jerk 105/70

Pistols (alt)

-Run 1 mile-

15/12/9/6/3

Hang Clean and Jerk 105/70

Pistols (alt)

Skill: Power clean + 3 Thrusters (6 sets)

Block Strength
Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday

5 Rounds

14 Suitcase Deadlift (53/35)

9 Toes 2 Rings

-Rest 2min-

5 Rounds

14 Hr Push-ups (Rx+Ring dips)

9 Front squats (53/35)

Then

400m Farmer carry 53/35

Hotshots 19

Six rounds for time of

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters