Thursday the 8th

Alright crew, sorry it took so long to get this posted. Been a crazy day.

Warm up: Kip/ Butter Fly practice

Skills: High hand squat clean

Strength: Deadlift with band around hips.

WOD:   4 rounds:
             15 Power Snatch 95/65
             15 Burpees
             25 DU
             2,3,4 mins rest
             

Tuesday the 6th

WU: Rope Climbs, Hand Stands

Skills: Split Snatch   5x5 @55%

Strength: Clean Pulls   2,2,2,2,2 @105% Max Clean

WOD: 10 Min AMRAP

           60 Bar Facing Burpees
           30 OHS 120/90     105/65
           10 MU    C2B

Saturday the 3rd

There will be a small contest at USCF on Saturday. Its a great event with one basic but hard body weight WOD. There are tons or prizes and its FREE to enter! The best part is that it starts at 7pm so you dont even have to get up early.

Check out www.navydiverolympics.com for details and registration.

Thursday the 1st

Holy shit its December already!

WU: Hip extension box jump with a pause at the top. 25 reps, 15 seconds between reps.

Strength: Floor Press    6x3   Focus on explosive upwards movement.

Skills: High Hang Snatch   5x5
          - 50%
          - Use a full squat
          - Transition Speed!

WOD: 21 Deadlift  205/135  165/105
            21 Chest to Bar Pulls Ups

            1 minute rest

           15 Front Squat  205/135  165/105
           15 Burpee Box Jump 30/24

           2 minutes rest

           9 Power Cleans  205/135  165/105
           9 50 Ft. Suicide runs

           3 Minutes rest

          7 Clean and Jerks 205/135    165/105
          7 Muscle Ups

Tuesday the 29th

Alrighty kids, time to get back on track. We are going to increase volume over the next few weeks. So from now on everyone should be getting the Tuesday and Thursday class as well as 3 CFCC classes. If you can make or do one of the endurance classes thats a bonus.

Todays training:

 WU: Double Unders

Skills: Kettlebell windmills 5x5 on each side

Strength: Max effort C&J

WOD: Tonight WOD will be a very special running WOD hosted by our very own Coach Rich.

Tuesday the 22nd

WU: Tire Flip!

Skills: Overhead squat
           - Elbows
           - Shoulder shrug

Strength: Max effort box squat
              - 5x2

WOD: 7 Rounds for time
           
            7 Power Snatch 95/65
           11 Box Jump 30/24

Thursday the 17th

WU: Medball Abs

Skills: Full Snatch
         - Stay Light
         - Focus on form

Strength: Front Squat
               - 10x3 @ 60%
               - Explode on the top 1/3rd

WOD:  5 Round
           
            20 Double Unders
            10 Overhead Squat   135/95  115/75
            20 Pulls Ups
             2 minute rest