S/S/S:

Power Snatch + OHS + Snatch Balance + Hang Squat Snatch

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of Body By Brando.  Third time hitting our Snatch complex for our cycle.  Percentages stay the same, but reps go up, so the time per round jumps up to 4 min each.  To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  As mentioned before, this movement is a great tool to help with timing your squat snatch.

WOD:

EMOM for 16:

Min 1 – 15 Power Snatches (75/55)

Min 2 – 30 Double Unders

Min 3 – 15 Russian KB Swings (70/53)

Min 4 – 100M Suitcase Carry (70/53) *

*Switch hands at the 50M turnaround

Video courtesy of T-Nation.  Quick demo on Suitcase Carry with a KB.  As with any EMOM, any time left over in a given minute once the required work is completed is rest.

Scaling Options:

Bar weight -> 65/45 -> As needed

DUs -> 60 Single Unders

KB weight -> 53/35 -> as needed

Cool Down:

Calf Stretch on the Rig – 1 Min per side

Banded Bully stretch –  1 Min per side

Video courtesy of the Luke AFB Facebook Page.  Have you signed up for the 2019 Thunderbolt Cup?!  Events go down on Wednesday!  The Combat PT tent will host the Combat Fitness Event.  Get signed up and be ready to do work!!!

S/S/S:

2-Sec Pause Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our third time hitting Pausing Back Squats!   The rets drop to 3, so goal is to go heavier than the 3X5 week. Descend into the bottom of a Back Squat.  Once the crease of your hips is below your knees, hold that position.  Don’t let your body sink down.  Keep tension and remain still for the 2-second count (one-one thousand, two-one thousand).  Then, shoot UP out of the squat.  It will be VERY important to keep tension in your legs, and tightness in your core so you can come up with speed.  Increase weight every set.  The goal is to use a weight where the last rep of every set is super hard!

WOD:

AMRAP 15:

200 Meter Run

2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Hand Release Push-ups, 15 Air Squat

Fight the urge to kip/do any body movement other than pulling with the back and arms to get your chin above the bar on the pullups.  No momentum on those reps.  Keep them strict!

Scaling Options:

Run -> 250M Row each

Strict Pull Ups -> Buddha Pull ups -> Ring Rows

Hand Rel Push ups -> Push Ups off bench

Air Squats -> to depth

Cool Down:

Couch Stretch – 2 Min per side

Bicep Stretch on rig – 1 min per side

Video courtesy of CrossFit Invictus.  Quick demo of the bicep stretch on the rig

S/S/S:

One Mile run – Cut Off 10 min

5 Min break, then, start WOD

Small test to kick off today.  Time to see how good your running is coming.  If you know your mile time is nowhere close to 10 min, scale the distance.  You will have at least 5 minutes to recover prior to hitting the WOD.

There will be two routes folks can take.  Route 1, Hang out left out of the tent, going west down Shooting Star St, hang a right on Fighter Country Ave, follow the right curve onto Jerstad Ln, go through the intersection at Mustang St, and turn around right before the parking lot behind the FW headquarters building. And head back to the tent.

Route 2 would be to hang a right out of the tent, head east on Shooting Star St, turn left on 139^th, turn left on Phantom, then right on N 2^nd/Bong Ln.  Take Bong Ln to the intersection with Eagle Street, then turn around and head back.  If you get back prior to the 10 min cut off, then that is extra rest time you’ll get (pics below courtesy of MapMyRun.com)

or

WOD:

On the 3:00 for 6 Rounds:

12 American KB Swing (70/53)

12 Goblet Squats (70/53)

50′ Suitcase Carry (L-Hand)

50′ Suitcase Carry (R-Hand)

Scaling Options:

Run -> 2K Row -> 3 Mile Assault Bike

KB weight -> 53/35 -> 35/25 -> As needed

Cool Down:

Pigeon Pose – 1 min per side

Roll out forearms

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Second time hitting Bench Press this cycle. Sets go down, so look to go heavier than thee 5X5 week.  Remember to keep your shoulder blades glued to the bench throughout the lift.  The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury.  We want you strong, not hurt.  Increase weight each set.  The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure.  Choose wisely…

WOD:

21-15-9:

Cal Ski Erg

Push Ups

Directly into…

21-15-9:

Pull Ups

Cal Assault Bike

Burpees

12 Min Time Cap

Back to back 21-15-9s with a time cap!  Even if you feel super-fresh in the first part, don’t hit too big of chunks early on, as you want to have something in the tank when you tackle that last triplet!

Scaling Options:

Push Ups -> Off Bench

Pull Ups -> Buddha Pull Ups

Cool Down:

Scorpion pose – 2X30 sec hold per side

Doorway Stretch – 1 Min per side

WOD:

For Time:

50-40-30-20-10: Ab-Mat Sit-Ups

25-20-15-10-5: Calorie Row

10-8-6-4-2: Deadlifts (275/185)

50-40-30-20-10: Double Unders

Scaling Options:

Ab mat Sit Ups -> feet anchored

Bar weight -> 225/160 -> 185/130 -> As needed

Double Unders 100-80-60-40-20 Single Unders, respectively

Cool Down:

Calf Stretch on Rig – 1 min per side

Back extension on GHD – 3X15

S/S/S:

Power Clean + Squat Clean + Hang Squat Clean + Front Squat

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Video courtesy of Adal Zurita.  :    Second time hitting our Clean Complex, so %’s go up!  To review, one rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat.  At the end of each set, perform 1 Jerk after the Front Squat.  Remember, this jerk is done at the end of each SET, not end of each REP.  During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground.  From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean.  Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground.  From here, take a breath, and then complete a Hang Squat Clean.  Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat.  You can put the bar down between reps.

WOD:

AMRAP 12:

1 Handstand Push Up

1 Power Snatch (115/80)

2 Handstand Push Up

2 Power Snatch (115/80)

3 Handstand Push Up

3 Power Snatch (115/80)

…

Up by (1) rep until finish

A fun climbing AMRAP to close out the day!  Don’t try to sprint the early sets.  Rather, find your pace and maintain it every round today.  As the reps get higher, know the proper time to break up the HSPUs.  You should NEVER hit a fail point. Try to come off the wall before your shoulders tire out.  This will allow quicker recovery and allow you to get back on the wall quicker.

Scaling Options:

Bar weight -> 95/65 -> As needed

HSPUs -> Pike Push Ups* -> Hand Release Push Up

Video courtesy of NorCal CrossFit.  Demo of the Pike Push up off a box.

Cool Down:

Banded Bully Stretch – 1 Min per side

Iron Cross (slow and controlled) x 10

pic courtesy of LukeEvents.com  The 2019 Luke Thunderbolt Cup is upon us!  And this year, we will have an event in the Combat PT Tent.  Sign up with your respective Squadron!

WOD:

3 Rounds For Time:

400 Meter Run

15 Cal Row

400 Meter Run

15 Cal Ski Erg

400 Meter Run

15 Cal Assault Bike

45 Min time cap

Today will be a constant=-moving cardio burn!  Goal is to have a good, but constant speed on your 400M runs, but try to go for mini sprints on the cal work. Do that, and you will make the time cap!

Scaling Options:

Run -> 500M Row each

Cool Down:

Frog Stretch – 2 Min

Video courtesy of SOFlete.  Demo of the Frog Stretch

Thread the Needle pose – 1 min per side

Video courtesy of Group HIIT.  Demo of Thread The Needle Pose

S/S/S:

Clean Pulls

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our second time hitting Clean Pulls this cycle.  The sets drop to 3, so goal is to go heavier than the 5X5 week.  Again, we’re using this to help strengthen our first pull in our cleans.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.

WOD:

For Time:

400M Run

50 Ab-Mat Sit Ups

25 Pull Ups (Chin Above)

30 GHD Sit Ups

15 Chest2Bar Pull Ups

1 Min L-Sit*

5 Muscle Ups (Ring or Bar)

1 Min L-Sit*

15 Chest2Bar Pull Ups

30 GHD Sit Ups

25 Pull Ups (Chin Above)

50 Ab-Mat Sit Ups

400M Run

*(total hold time, stop count every time you break)

Video courtesy of CrossFit HQ.  For the L-Sit, use either paralletes or stacked plates.  Any time you drop, pause your count on the minute hold.  You finish once you have accumulated a minute of holding.

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe

Ab mat Sit Ups -> feet anchored

GHD -> Ab mat sit up

C2B pull ups -> Chin Above

L-Sit -> Knees bent -> butt on ground with feet off the ground

Muscle Ups -> Jumping Muscle Ups -> Burpee to Chest2Bar Pull Up** -> Burpee to jumping pull up

Video courtesy of Functional Bodybuilding.  Demo of the Burpee to Chest2Bar Pull Up

Cool Down:

Cobra pose – 2 min

Leg Bleeds – 2 min

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting our Snatch complex for our cycle.  Percentages go up, so stay tight through the complex.  To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  This movement is a great tool to help with timing your squat snatch.

WOD:

EMOM for 16 Min:

Odd – 12/9 Cal Row

Even – 5 Push Press, 3 Push Jerk (135/95)

The barbell comes from the ground, so clean it up, perform 5 push press and 3 push jerks before you put it down.  If you are not able to make it through all the reps without dropping it, simply pick it back up and finish.  This is a good time to practice using stretch/reflex for the multiple reps, but don’t let your back or shoulders round forward.  Keep the core tight throughout!

Scaling Options:

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

Cool Down:

Thread the Needle hold – 1 min per side

Video courtesy of Group HIIT.  Quick demo of Thread the Needle pose.

Roll out back

S/S/S:

Power Snatch + OHS + Snatch Balance + Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based on 3 Oct 1RM

Video courtesy of Body By Brando.  Second time hitting our Snatch complex for our cycle.  Percentages go up, so stay tight through the complex.  To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  This movement is a great tool to help with timing your squat snatch

WOD:

5 Rounds:

6 Handstand Push-ups

9 Box Jump Overs (24/20)

30 Double Unders

13 Min Time Cap

Can you make it before the Time cap?  Remember, with Box jump overs, you don’t have to open the hips at the top.  Just get over the box as quickly as you can.

Scaling Options:

HSPUs -> Pike Push Ups* -> Hand Release Push Up

Video courtesy of Norcal CrossFit.  Quick demo on Pike Push ups

Box Height -> 20/16 -> As needed

Double Unders -> 60 Single Unders per round

Cool Down:

Banded Bully Stretch* – 1 min per side

Video courtesy of Self Holistic Health

Calf Stretch on Rig – 1 min per side