Re-Test Week!!!  Time to see how much work you have put in over the last 9 weeks!!!



10 Cal Row

10 Cherry Pickers

10 Squat to Stands

200M run

10 Bow 2 Bends

10 Kneeling lat stretch

10 Iron Crosses

10 Scorpions

10 empty bar RDLs




Increase weight ea set

Compare to 29 Sept

Video courtesy of Starting Strength.  As we begin our re-test week, just thing of all the hard work you’ve put in since the start of this cycle.  The rep after rep after rep of each of these movements should be ingrained in your head, making it like second-nature to stay in good form.  Trust in your abilities, and get heavy!  You should be able to move more per set than you did on 29 Sept.  Get after it!


3 Rounds:

400M Run

30 Cal Row

200M Run

20 Cal Row

100M Run

10 Cal Row


*If no rower – Sumo Deadlift High Pull (95/65).

1 rep for every calorie

Cardio burner to finish off the day.  With each piece getting smaller during the round, look to speed up to the point where to 100M run and 10 Cal row are sprints, but then go back to steady pace on the larger pieces.  See if you can make it in under 20 Min.


Scaling Options:

If doing SDHP, bar weight -> 75/55


Cool Down:

Roll out lumbar and T-spine – 3 min


Calf stretch – 1 Min per side


The Combat PT Tent is closed for the AETC Family Day.


“Holiday Travel WOD”


Lunges (per leg)

Jumping Jacks



With the gym being closed and most folks visiting family, here is a travel WOD you can do anywhere




200M jog

10 Soldier Kicks

10 Spider-man lunges

10 Air Squats

5 Inch worm

10 Cherry Pickers

10 Cobra to Downward Dog

Grab light KB

5 Sumo Deadlifts

5 KB high pulls


The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

Today’s WOD will be part of the Thunderbolt Cup.  WOD will be performed between 0600-0900 at the Combat PT Tent.  Grab a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.



Teams of 2

For Time (20 Min Time cap):

Partner 1 – 34 Cal Row

Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together


P1 – 56 American KB Swings (50/35)

P2 – 56 Plate Squats (45/25)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together


P1 – 34 Cal Ski Erg

P2 – 34 KB Weighted Sit Ups (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together


20 Synchronized Burpees


Scaling Options:

KB Weight -> 35/25 -> as needed

Plate weight -> 25/15 -> as needed

Med ball weight -> 14/10 -> as needed


Cool Down:

Leg Bleeds – 3 Min


Thread the needle – 1 min per side  



50 Single Unders

25 SUs on l-leg

25 SUs on r-leg

30 Dubs or 3 attempts

10 Cobra to downward Dog

10 Alt. Toe Touch

10 Bow to Bend

10 Thoracic High Fives

Barbell warmup: With an empty bar and snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN push jerk (Still in snatch grip), high hang power snatch, power snatch from mid shin. Put bar down, shake out, then pick bar up in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk     


EMOM for 8 Min:

2 Power Snatch (Climbing in weight)


2 Min Break, then…


EMOM for 8 Min:

2 Power Clean & Jerk (Climbing in weight)

Videos courtesy of Rogue Fitness.  Our goal today is to keep our muscle memory on Power Snatch and Power Clean & Jerk fresh.  First set should be at around 50-60% of your 1RM.  Then, make weight jumps based off feel.





Double Unders

Ab-mat Sit Ups


Compare to 20191017

Good time to re-visit this benchmark.   This one is all about smooth pace on your dubs, and continuous movement on the sit ups.



Scaling Options:

DUs -> 2X Single Unders

Ab mat Sit ups -> feet anchored


Cool Down:

Alternating Calf Stretch in Downward Dog – 3 Min total

Video courtesy of JK Conditioning


Cobra pose – 2 Min



Grab box, light KB, and med ball

200M run w/med ball

10 KB deadlifts

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Spider-man lunge to Samson Stretch

Rig warmup: On rig, perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Kneeling Shoulder stretch on box(see video below, courtesy of Train FTW) – 30 sec


“Thanksgiving Sampler Platter”

For Time (45 Min time-cap)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (53/35)

Then, 3 Rounds of:

15 Box Jumps (24″/20″)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14)

30 Sit-Ups


50 Burpees

So, the goal this week is earn all that good food you’re going to have on Thursday!  Today’s WOD comes courtesy of CrossFit DTR.  Find a good pace for each section, and try to limit your rest to transition from one piece to the next.


Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Push Ups -> off bench

Handstand Push Ups -> Pike Push Ups off a box -> Pike Push Ups off the floor

KB weight -> 35/25-

Med ball -> 14/10

Box height -> 20/16

K2E -> Hanging Knee raise-> laying knee raise


Cool Down:

Couch Stretch on Box – 2 Min per side


Pigeon Pose on box – 2 Min per side



Jog 30’ and back

High knees 30’

Butt kickers 30’

Side shuffle 30’ & back

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt Single Unders

30 Double Unders or 5 attempts


10 Min work on Double Under Efficiency

Video courtesy of WOD Prep.  Take a little time working on making your dubs a bit more efficient.


4 Rounds:

800M Run

100 Double Unders

Little longer WOD for today.  Try to grind this one out at a good pace, and don’t rush the movement on dubs.  Keep a steady pace and try to string as many reps together as possible.


Scaling Options:

Run -> 1K Row per round


DUs -> 2X Single Unders


Cool Down:

Continuous alternating calf stretch while in downward dog* – 2×1 Min, take 30 sec between sets

Video courtesy of JKConditioning.com


Leg bleeds – 2 min



400M jog

Grab light KB

10 KB deadlifts

5 Goblet Squats

5 KB Russian Swings

5 Am KB Swings

5 KB push press per side

3 Wall Walks

5 empty bar push press


Push Press


Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time with Push Press this cycle before we re-test our 5X5 on this.  The goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, then a heavy single.  It does not have to be a 1RM attempt, but if you are feeling good today, go for it!  Even if you need to do a couple extra singles.  As always, with Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press.  With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast!  Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees.  This should keep them good and straight as your press HARD!



Handstand Push Ups

Am KB Swings (53/35)

Jump Squats

Video courtesy of Functional Bodybuilding.  Demo of Jump Squats.  Little “up and down the mountain” triplet for us today!


Scaling Options:

HSPUs -> Pike Push Ups off a box* -> Pike Push Ups off the floor**

KB weight -> 35/25 -> as needed

Jump Squats -> Air Squats

Video courtesy of NorCal Fitness.  Demo of pike push ups off a box.

Video courtesy of Global Bodyweight Training.  Demo of Pike Push ups off the floor.



Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD.


Pigeon Pose – 1 Min per side



30 Single unders

10 Pushup2downward dog

10 Spider-man Lunge

30 single unders or 15 double unders

On Rig:

5 Scap Pull Ups

5 Kip Swings

5 Kipping Pull ups or

5 Buddha Pull ups on rings

Barbell Warmup: With an empty bar and snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN push jerk (Still in snatch grip), high hang power snatch, power snatch from mid shin.


5 Rounds:

5 Power Snatch (135/95)

10 Chest to Bar Pull-ups

20 Cal Ski Erg

40 Double Unders


If no Ski Erg – 20 Barbell Evil Wheels


Video courtesy of Invictus Fitness.  So, for those doing the WOD on base, bringing the Ski Erg back into the rotation.  For those stuck at home, Barbell Evil Wheels (or use an ab roller wheel) is a good replacement (1 rep per cal), for Evil Wheels, vid below (courtesy of Constantly Varied Gear).



Scaling Options:

Bar weight -> 115/80 ->95/65 -> as needed

C2B Pull Ups -> Chin Above Pull ups -> Buddha Pull ups -> Ring Rows -> Table Rows

DUs -> 40 Penguin Hops -> 80 Single Unders


Cool Down:

Calf Stretch – 1 Min per side


Hang from pull up bar – 1 Min



10 Cal Row

10 Bow to Bends

10 Squat to Stands

Grab med Ball

200M run w/med ball

Take med ball to target

5 Front Squat w/med ball

5 Push Press w/med ball

5 Wall Ball Shots

Dumbbell Warmup: Grab one light dumbbell and perform 5 reps per side of: deadlift, DB High Pull, DB push Press, then 6 alt DB Snatch, then 5 DB goblet squats.

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk


3-Position Power Clean Complex (Above Knee, Below Knee, Ground)




+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Last time with our 3-Position Power Clean complex this cycle before we re-test our 1RM in Clean & Jerk. As a reminder, the Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground.  This equals 1 rep of the complex.   The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down.  The %s go up this week, so keep that hook grip!  With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.


13 Min to finish:

60 Alt Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Cal Row

30 Wall Ball Sit Ups (20/14)

20 DB Goblet Squats (50/35)

100M Med Ball Run (20/14)


If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

Little mini-chipper to finish off the day.  Can you make it all the way to the end!  It is doable.  If you do hit the time cap, add one second to your time for every unfinished rep (Ex: I got through all the wall balls before the time cap, so my score would be 13:21).


Scaling Options:

DB weight -> 35/25 -> as needed

Med Ball weight -> 14/10 -> as needed

If doing SDHP, bar weight -> 75/55 -> as needed


Cool Down:

Roll out low back and T-Spine – 3 Min


Thread the needle hold – 30 sec per side