Warmup:

:30 Bike

Spider-Man Lunge 30’

Heel 2 Toe 30’

Samson Stretch 30’

Inchworm 30’

:30 Ski Erg

10 Over & Backs

10 Huggers

10 PVC Pass Throughs

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 3Apr2025

Video courtesy of Catalyst Athletics.

We finish off re-test week with our 5X5 in Overhead Squats.  Just like yesterday, aim to go heavier per set than you did on 3Apr.  Keep the form locked in, fully engage those shoulders and keep the core tight!

WOD:

EMOM 16:

Odd Min – :30 Max Cal Echo Bike

Even Min – :30 Max Cal Ski Erg

Score = total cals combined

Video courtesy of Train FTW.

High output for 30 seconds, followed by quick recovery for 30 seconds.  That is your life for the next 16 minutes.  Use that rest time wisely.  Deep breaths that you blow out slowly.  Allow the heart rate to drop down just a bit.

Cool Down:

Couch Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Row

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

10 Hollow Rocks

1:00 Row

10 Banded Good mornings

10 Cat/Cow Stretch

10 Empty bar RDLs

Begin warming up on banded Deadlifts

S/S/S:

Banded Deadlift

5X5

Increase weight ea set

Compare to 26Mar2025

Video courtesy of Rogue Fitness.

Re-test week continues with our re-test of our Banded Deadlift 5X5.  The goal here is you should add weight to each set you did on 26March.  Meaning, if my first set on 26March was 200, and my last set was 250, then today, I should start heavier than 200 on set 1 and finish heavier than 250 on set 5.

WOD:

10 Rounds For Time:

250/225M Row

21 Ab Mat Sit Ups

Time Cap: 18 Min

Video courtesy of ABMAT.

Would suggest having the ab mat pretty close to your rower so you don’t waste too much time transitioning from one movement to the next.

Scaling Options:

Sit Ups -> Feet anchored (ELITE: GHD)

Cool Down:

Iron Cross – 1 Min per side

Roll out mid-section – 1 Min

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch w/u -With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

C&J w/u (Do this after going for Snatch 1RM, but before starting C&J) – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 19Mar2025

Re-test week begins as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  Looking for some inspiration?  Check this out! (video courtesy of Weightlifting House)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

4X Jog 30’+back pedal 30’

Side shuffle 30’ and back

Heal 2 Toe 30’

3 Shuttle runs

5 KB Deadlifts

5 Russian Swings

10 Iron Cross

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

3 Sets:

8 Min AMRAP:

6 Shuttle Runs (25′ down/25′ back = 1 shuttle run)

12 Toe2Bars

24 Russian KB Swings (70/55)

-Rest 4 Min between sets –

Score each set separately

Goal = 3+ Rounds every Set

Video courtesy of Mayhem Athlete.

So, with 8 minutes to get as many rounds and reps in of the shuttle runs, toe2bars, and Russian KB Swings, don’t treat it like a sprint, but also don’t treat it like a leisurely stroll. Move with a purpose, but don’t hit full burnout.  Pick up the pace right at the end since you have a 4 min break before the next 8Min AMRAP.

Scaling Options:

Toe2Bar -> Alternating 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

KB weight -> 55/35 -> as needed

Cool Down:

Cobra Pose – 2 Min

Child’s Pose – 2 Min

Pic courtesy of Farmer’s Almanac

The Combat PT Tent will be closed in observance of Memorial Day.

If you did not have the opportunity to do “Murph” on Thursday, feel free to head over to the track and complete it there.

Pic courtesy of Skip Prichard.  The Combat PT Tent will be closed in observation of the AETC Family Day

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

10X: Sit ups

200m Run

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Wear a weighted Vest if you have one

Pic courtesy of Garage Gym Reviews.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Unfortunately, the Combat PT Tent is not doing a special event for this WOD this year, but it is still the workout of the day, so feel free to do this either at the Combat PT Tent or over at the track.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.  Looking for strategies (video courtesy of WOD Prep)…

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

Warmup:

:30 Jump Rope

20 Calf Pedals in Down Dog

8 Box Step Ups

10 Bow2Bend

10 light KB deadlifts

6 Box step overs

10 Spider-Man Lunges

:30 Jump Rope

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.

S/S/S:

10 Min to accumulate a max unbroken set of double unders

Video courtesy of Kristi Eramo O’Connell.

Take the first 10 minutes trying to hit the biggest set of unbroken dubs that you can.  When going for the attempt, find a steady rhythm rather than trying to sprint through as many as you can.

WOD:

15 Min AMRAP:

30 Double Unders

15 Russian KB Swings (70/55)

30 Double Unders

15 Box Jump Overs (24”/20”)

Video courtesy of CrossFit HQ.

After finding the good rhythm on your dubs earlier, the two sets of 30 each round should be more of the rest time for you.  This should allow you to attack the Russian Swings and the box jump overs.

Scaling Options:

Dubs -> 2X Single Unders

KB weight -> 55/35 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Lat Stretch on Rig – 1 Min per side

Warmup:

10 Wrist circles

10 Arm circles

10 Over& Backs

10 Huggers

10 Torso rotations

10 Cossack Squats

10 Bow2Bend

10 Squat2Stand

10 Kickers

10 PVC pass thru

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk. Prior to Snatch, with an empty bar and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang power snatch, high hang squat snatch, power snatch from mid-shin, squat snatch from mid-shin

S/S/S part 1:

EMOM 5:

1 Power Clean & Push Jerk @ 70% of Clean & Jerk 1RM

EMOM 5:

1 Squat Clean & Split Jerk @ 70%

EMOM 3:

1 Power Clean & Push Jerk @ 75% of Clean & Jerk 1RM

EMOM 3:

1 Squat Clean & Split Jerk @ 75%

S/S/S Part 2:

EMOM 5:

1 Power Snatch @ 70% of Snatch 1RM

EMOM 5:

1 Squat Snatch @ 70%

EMOM 3:

1 Power Snatch @ 75% of Snatch 1RM

EMOM 3:

1 Squat Snatch @ 75%

Videos courtesy of CrossFit HQ.

The goal today of going back and forth between power positions and squat positions in both the Clean & Jerk and Snatch is to get you comfortable in both.  Normally people tend to favor one version over the other.  So, our goal is to make each as close to even as possible.  In the squat versions, if squatting quickly is a limiting factor, catch the bar as low as possible (with control) and then ride the squat down the rest of the way.

Scaling Options:

If weight feels super heavy, cut back to 60 and 65% of 1RM

Cool Down:

Oly Wall Stretch – 3 Min

Tabata Roll out – whole body

Pic courtesy of CrossFit HQ.  Programming note, we will schedule “Murph” for this Thursday as the Combat PT Tent will be closed on Friday and next Monday in observation of the AETC Family Day and Memorial Day, respectively.  If you are unable to do it on Thursday, you could always hop over to the track on Friday or Monday to complete the WOD.

Warmup:

1:00 Row

10 Cobra to Down Dog

5 Pike Pushups in Down Dog

10 Hollow Rocks

10 Walking Lunges

10 Cossack Squats

1:00 Row

WOD:

For Time:

40-30-20-10*:

Dual KB Front Rack Lunges (55/35)

Cal Row

*Complete 15 V-Ups after every round of rowing

Video courtesy of Functional Bodybuilding.

You can make the Lunges walking or in-place.  Big thing, make sure to brace the core and look straight ahead.  This will help prevent a forward lean in the lunge.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

V-Ups -> Alt V-Ups -> Sit Ups

Cool Down:

-Not For Time-

2-4-6-8-10-8-6-4-2:

Dual Bicep Curls (30/20)

Back Extensions