W/Partner

20 Push-ups

Row 500m

20 Push-ups

20 Power cleans

Row 500m

20 Push-ups

20 Power cleans

20 Kb Swings

Row 500m

20 Push-ups

20 Power cleans

20 Kb swings

20 Front squats

Row 500m

Rx 135/95

30 Double-unders

50m Overhead plate carry (45)

9 Overhead Squats 145/105

Skill: Strict press 3/3/3/3/3

Block Strength/Recovery Day

Row: 5k

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.

Run 1mile

5 Rounds

11 Deadlifts 155/105

11 Toes 2 bar

Then w/remanning time

Max reps C2b pull-ups

Rx+ 175/120/Ring Muscle-ups

Skill: Hang power clean 4/4/4/4/4

Block Strength

. 2 pos cleans: 1 mid thigh (launch), 1 floor. work up to 65%x1+1, 70%, 75% for 3 sets.

. rack jerks behind neck: work up to a heavy single within 7 reps.

clean pulls: 90%x3, 95%x3, 100%x3 (just like clean but speed thru the middle) don’t forget to finish!!

sit ups x 100

pull ups strict: 25

7 Hr Burpees

8 Goblet squats 70/44

9 Box jump overs 24/20

Skill: Cluster 2/2/2/2/2/2

Block Strength

For time:
Handstand Walk 250 feet
Time cap: 3 minutes

Rest until the clock reaches 5:00, and then…

Two sets, each against a 20 second clock, to establish a 1-RM Snatch
Rest 80 seconds between the two sets

3 Rounds

15 Hspu

30 Wall ball shots 20/14

3 Rounds

15 Ground to overhead 95/65

30 Sit-ups

Then

100ft Overhead walking lunge (20/14)

Run 400m w/med ball

100ft Overhead walking lunge (20/14)

Block Strength
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep
(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)

Work with a load that allows you to maintain perfect mechanics for all ten sets.

 

Ten rounds

• 115 pound Thruster, 5 reps
• 10 Pull-ups
• 100 meter Sprint
• Rest 1 minute
• US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

  He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

w/Partner

18 Back squats 95/65 Rx+135/95 (Partner holds back rack)

16 Dips (partner bar hang)

10 Hang Squat snatch 95/65 Rx+135/95 (Partner holds deadlift)

16 Pistol (partner bar hang)

10 Sdlhp 95/64 Rx+135/95 (Partner holds overhead)

18 Overhead lunge steps w/slam ball (50)

*At min 7/14 8 Worm cleans

Run 200m

10 Burpee pull-ups (Rx+5 Burpee Bar Muscle-ups)

2 Shoulder to overhead 75% of max

Skill 1: Power snatch+2 Overhead squats 4 sets

Skill 2: Snatch balance 2/2/2/2/2

Block Strength/Recovery Day

Row 5k

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…)

 

4min to complete

45 Wall ball shots 20/14

Then

8min Amrap

8 Kb swings 53/35

16 Double-unders

8 Toes to rings

Skill: Power snatch 4/4/3/3/3/2/2

Block Strength

Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
Take 15-20 minutes to build to today’s 1-RM Clean

Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

40 Box jump 24/20

40 Deadlift 145/100

50 Sit-ups

30 Box jump 24/20

30 Front squat 145/100

50 Sit-ups

20 Box jump 24/20

20 Squat clean 145/100

Skill: Snatch high pull 2/2/2/2/2/2/2/2

Block Strength

Take 15-20 minutes to build to today’s 1-RM Jerk

Every 2 minutes, for 12 minutes (6 sets):
Bench Press x 3 reps (as heavy as possible)