Monday:

A.

Strength

10 E2MOM

3 X Front Squat Tempo 33X1 @RPE 8

B.

Metcon

‘Nancy’

5 Rounds For Time:

400m Run
15 X OH Squat* @42.5/30kg

Time Cap: 16 Mins

*Scale: Back Squat

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Tuesday:

A.

Strength / Skill

HSPU (Kipping Technique / Scaling)

Heavy Power Clean Cycling (Build Up / Technique)

B.

Metcon

5 Intervals For Time:

15/12 X Cals
10 X HSPU
5 X Power Clean @80/60kg
Rest 60s

Time Cap: 20 Min Cap

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Wednesday:

Hero WOD ‘31 Heroes’

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community, and one military K9, when a Chinook helicopter was downed in Afghanistan. The @31heroes workout was specifically designed to remember the fallen heroes of August 6, 2011 and honour their legacy of sacrifice.

31 AMRAP (with a Partner)

Partner A performs AMRAP of:

8 X Thruster @70/47.5kg
6 X Rope Climb @15’
11 X Box Jump @30/24”

While Partner B performs:

400 meter Sandbag Run @20/10kg

Partners Switch after each Run

Partner A performs as many rounds and repetitions as possible of the Thrusters, Rope Climbs, and Box Jumps while Partner B performs a 400 meter Run with a Sandbag. When Partner B returns from the Run, that Partner picks up on the AMRAP where Partner A left off. Partner A starts the Run. Partners switch after each Run. Mark a round after each set of 11 Box Jumps.

Score is the total number of rounds and repetitions completed before the 31-minute clock stops.

Tips & Strategy:

Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going.
For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

Scaling Options:

The workout is on the longer side, the Box is on the higher side and the weight of the Thruster is on the heavier side. Legs will fatigue from the Run and Thrusters, so consider using a shorter Box if you’re not confident with the higher box. Load the Barbell with a weight you could complete 8+ unbroken repetitions when fresh. If high volume Rope Climbs aren’t in your wheelhouse yet, substitute for scaled Rope Climbs, Strict Pull-Ups or Ring Rows.

Intermediate:

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 X Thruster @60/40kg
6 X Scaled Rope Climb / Strict Pull-Up
11 X Box Jump @24/20”

While Partner B performs:

400m Sandbag Run @10/7kg

Partners switch after each Run

Beginner:

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 X Thruster @35/25kg
6 X Ring Row
11 X Box Step Up @20”

While Partner B performs:

400m Run

Partners switch after each Run

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Thursday:

A.

Strength

For Quality:

10-8-6-4-2

Strict Pull Up
Strict Dip
10m* (2 X Lengths) HS Walk Between Sets

*Scale: 5m HS Walk / 3 X Wall Walk / 20 X Walking Plank

Time Cap: 12 Mins

B.

Metcon

12 EMOM (4 Rounds)

1- 18 X DB Alt Lunge
2- 16 X DB Alt Snatch
3- 14 Burpee Over DB

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Friday:

Barbell

A.

4 X 3 Muscle Snatch

Rest 60-90s Between Lifts

B.

4 X 3 Snatch Balance

Rest 60-90s Between Lifts

C.

For Quality:

30 X Snatch @RPE 7-8

*Split the Reps up, focus on a consistent setup. Take your time!

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Saturday:

Team WOD

In Pairs For Time:

1 Work / 1 Rest

100 X Pull Up
80 X Pistol
100 X Cals
80 X Pistol
100 X HSPU

*Can be Partitioned in ANY Way (eg. 4 Rounds of 25 X PU, 20 X Pistol, 25 X Cals, 20 X Pistol, 25 X HSPU)

Time Cap: 32 Mins

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Sunday:

Hero WOD ‘Glen’

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For Time:

30 X Clean & Jerk @60/40kg
1 Mile Run
10 X Rope Climb @15’
1 Mile Run
100 X Burpee

Time Cap: 40 Mins

*This whole workout, as well as the run substitutions can be tailored to individual athletes. Looking to complete this in under 40 minutes. Each run substitution should take athletes anywhere between 7-10 minutes.

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