Weekly Workouts

Monday

Skills: Front Squat Week 4 of 4 Retest
5@50% Rest 1 Minute
3@60% Rest 1 Minute
2@70% Rest 1:30
1@75-80% Rest 1:30
1@80-85% Rest 1:30
5x1@90%+ Rest at least 2:00

WOD (Optional)
10-1 Reps of…
Burpees onto Plate (Does not have to be facing)
Air Squats
Plate Carry Length of Rig

If you choose to do this workout the rate of intensity should be high

Tuesday

Skills
“The Basics” (4 Minutes of Work and 2 Minutes of Rest)
Every 15 Seconds for 2 Minutes (8 Rounds) OR Every 30 Seconds for 2 Minutes (4 Rounds)
8-12 Push Ups (Maximum of 96 Reps or 48 Reps)
Rest 2 Minutes
Every 15 Seconds for 2 Minutes (8 Rounds) OR Every 30 Seconds for 2 Minutes (4 Rounds)
3-5 Strict Pull Ups (Maximum or 40 Reps or 20 Reps)

WOD
A chipper from Coach Bri
For Time (Performance)
50/40 Calorie Assault Bike
40 Box Jump Overs 24/20
30 C2B
20 HSPU
10 Sand Bag Cleans 150/100 https://www.youtube.com/watch?v=R5DX5cez9VA
5 Ring Muscle Up/Bar Muscle Up

RX/Fitness
50/40 Calorie Bike
40 Box Jump Overs 20” everyone
30 Pull Up or Ring Rows
20 Hand Release Pushups
10 Sandbag Cleans 100/70 or Power Clean 115/85 or 95/65


Wednesday

Skills
Hex Bar Dead Lift and Front Racked Bulgarian Split Squats 10-12 Minutes
5 Sets
5 Hex Bar Dead Lift @55-65% of Dead Lift 1 RM
Rest  30 Seconds
4-6 Front Racked Bulgarian Split Squats 75/55, 65/45, 45/15 (Use a 12” Box)
Rest 1 Minute

WOD
“Free Fall”
AMRAP 20
200 M Run
20/14 Calorie Bike or Row
20 KBELL Swings 55/35, 45/25, 35/20
20 Wall Balls 20/14, 14/10

Thursday

Skills

Double KBELL Swings and Cleans 5-7 Minutes


Grunt Work Not For Time
1-Minute Push Up Plank (Accumulate)
800 M Run or 1000 M Row
20 Double KBELL Swings 55/35, 45/25, 35/20
1-Minute Push Up Plank
600 M Run or 800 M Row
20 Double KBELL Cleans
1-Minute Push Up Plank
Run 400 M or 600 M Row
200 M KBELL Farmer Carry
1-Minute Push Plank
Run 200 or 400 M Row

Friday

Skills

Power Cleans (Barbell Cycle)
AMRAP 7
7-6-5-4-3-2-1- Reps
Start @135/95 or 115/75 or 95/65…

WOD
“The Chief”
5 Rounds
AMRAP 3 Minutes
3 Power Cleans Performance and RX 135/95, Fitness 115/75, 95/65
6 Push Ups
9 Air Squats
Rest 1 Minute

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

Jordan Lutz