5 Rounds

Run w/med ball 20/14

3 Slam balls 50/30

13 Wall ball sit-ups

3 Slam balls 50/30

13 Wall ball 2fers 20/14

 

5 Rounds

25m Shuttle lunge

9 Sdlhp 70/44

9 Burpees

9 Thruster 75/55

9 Ring dips

Rest 1min

 

18min Amrap

Hang power clean (max reps)

Run 250m

Start Weight 95/65=1rep 135/95=2rep 175/115=3rep

*After every round of hang power cleans, run 250m, then add 10lb

Skill: Power snatch +2 Ohs (6 sets)

Block Strength/Recovery

Open Gym from 11:00 a.m. – 1:00 p.m. at Invictus Point Loma OR
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.

Row: 4k

10 KB Push press 35/26

10 KB Swings 35/25

50m Overhead plate carry (45)

10 KB Snatch 35/26

10 KB Step-ups 35/26

*Rx+53/35

50m Overhead plate carry (45)

Skill: Strict press 6/6/4/4/2/2

Block Strength

Five sets of:
High Hang Snatch + Snatch from 2″ Below the Knee
Rest as needed
Suggested loading per set (by %): 60, 65, 70, 75, 80

Every 5 minutes, for 20 minutes (4 sets):
Run 800 Meters
15 Chest-to-Bar Pull-Ups

75 Double-unders (buy in)

11 Rounds

2 Front squats 165/110 (Rx+ 195/135)

4 Toes to bar

75 Double-unders (cash out)

Block Strength

Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Build over the course of the ten sets based on feel and mechanics.

Every minute, on the minute, for 12 minutes:
Minute 2 – Weighted Pronated-Grip Pull-Ups x 3 reps @ 21X0
Minute 3 – 45 seconds of Hollow Rocks or Hold

Crain

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Block Strength

Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Deadlift x 5 reps
(Loading per set (by %): 60, 65, 70, 75, 80)
Minute 2 – 2 Legless Rope Climbs
(scale down to 1 legless + 1 standard rope climb if necessary)
Minute 3 – 45 second L-Sit Hold
(If you need to break it up, do 20/15/10 with 5 second breaks between clusters)

Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)
Minute 2 – Toes to Bar x 12 reps
Minute 3 – Bench Press x 5 reps
(Loading per set (by %): 60, 65, 70, 75, 80)

20-Meter Sled Push (heavy – should be 30-45 seconds)
Rest while partners push, or keep a 1:2 work to rest ratio.

11/13/15/17

Thruster 105/70

Burpee Pull-ups

Overhead squats 105/70

Run w/med ball 20/14

8 Clean and Jerk (75/55)

8Ring rows

8 Sdlhp (75/55)

8 Ring dips

8 Back Squat (75/55)

50ft Overhead walking lunge (45)

Block Strength/Open prep

If possible, it might be a good idea to play with 2-3 sets of 3-5 handstand push-ups earlier in the day (a few hours before you do the workout) to make sure you understand what you need to do to comply with the movement standards for the handstand push-ups.

Perform 15-20 minutes of mobility drills specific to the movements of 15.4, followed by 10-12 minutes of Dynamic Range of Motion and Activation Drills of your choice, and then…
Two Rounds at “Game Speed” of:
3 Handstand Push-Ups
3 Cleans (185/125 lbs)

12 Deadlift 225/145

22 Double-unders

Run 250 w/45lb plate

9 Shoulder to Overhead 135/95

18 Pistols (alt)

Run 250m

Skill: Front squat 2/2/2/2

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.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row: 4k

A) 4 Rounds
Hspu (max reps)
Sit-ups (max reps)
KB Swings 70/44 (max reps)
Wall ball shots 20/14
FGB style running clock
-Rest 2min between rounds –

B) 6min Amrap
15 Plank-ups
15Toes 2 Rings
30 Russian twists

Block Strength

Every two minutes, for 20 minutes (10 sets):
Clean x 1.1
(rest 5-10 seconds between singles)
Minutes 1-5 – 70-75%
Minutes 6-10 – 75-80%
Minutes 11-15 – 80-85%
Minutes 16-20 – 85-90%
Focus should be entirely on speed and mechanics. Do not increase the load if either are lacking.