Warmup:

1 Min on Echo Bike (EZ pace)

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ & back

1:00 on Echo Bike (med pace)

10 Squat2Stands

Couch Stretch 1 Min per side

1:00 Row

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

S/S/S:

With a 10 Min running Clock…

50 Cals on Echo Bike Time Trial

Compare to 20240715

Time Cap – 8 Min

Rest until clock gets to 10 min, then prep for WOD

Video courtesy of MisFit Athletics.

So, it’s been a whole year since our own “50 Cal Echo Bike Challenge”.  If you were lucky enough to do it last time, see if you’ve gotten any better at that blasted Echo Bike over the last 365 days!

WOD:

40-30-20-10:

Dual KB Front Rack Lunge (55/35)

Cal Row

Video courtesy of BIRTHFIT.

Today’s lunges can be either walking or in place.  Big thing is to keep those elbows high and let the KB sit in the pocket between forearm and bicep.

Scaling Options:

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

Cool Down:

Couch stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

8 Box Step Ups

5 Cobra to Down Dog

10 Spider-Man Lunges

10 Scorpions

8 Box Step Overs

5 Cobra to Hip Snap:10 Top of ring hold

10 PVC Pass Thrus

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 1 set @80%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Snatch Complex before we re-test our Oly 1RMs.  Our %s go up the highest they have been in this cycle, so keep the form dialed in.

WOD:

AMRAP 15:

4 Chest2Bar Pull Ups

8 Ring Dips

12 Burpee Box Jump Overs (24”/20”)

Video courtesy of Train FTW.

Stay as steady as you can each round to see how far you can get in this 15 Min AMRAP.  With the low numbers, the pull ups and ring dips should either be unbroken or at the most broken into two sets each time. On the burpee box jump overs, just be smooth throughout.

Scaling Options:

C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Ring or Bar Muscle Ups)

Ring Dips -> box or bench dips -> push ups

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

3 Rounds:

10 Plate Ground to Overhead

10 Plate Front Squats

10 Plate OH Walking lunges

Then…

5 Med Ball Squats

5 MB Push Press

5 Wall Ball Shots

WOD:

5 Rounds For Reps:

1:00 Wall Balls (20/14)

1:00 Dual DB Hang Snatch (35/25)

1:00 KB Goblet Squat (55/35)

1:00 Dual DB Power Cleans (35/25)

 – Rest 1 Min between rounds –

Videos courtesy of Mayhem Athlete and Train FTW, respectively.

The goal is as many reps you can get in each minute.  That said, be smart on when to transition from one movement to the next so you can maximize that next minute as well.  I would aim to stop a give movement at roughly the :50 mark each minute (except for the dual DB Power Cleans) so I am in position to start the next movement right at the start of the next minute.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

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

Cool Down:

Couch Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

:30 Jump Rope

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

:30 Jump Rope

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

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

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

5X3 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Bulgarian Split Squat this cycle.  With the reps dropping to 3 each set, aim to go heavier per set than you did on the 3X5 or 5X5 weeks.

WOD:

AMRAP 13:

75 Double Unders

35 Toes to Bar

75 Double Unders

35 Handstand Push Ups

Video courtesy of Video courtesy of Kristi Eramo O’Connell.

Today we mix in Double Unders with a push and a pull bodyweight movement.  With each movement having a slightly higher than average reps scheme, aim to take big, yet manageable chunks out with small rest period before attacking again.

Scaling Options:

Dubs -> 2X Single Unders (ELITE: 100 Dubs each time)

T2B -> Kipping Knee Raise -> V-Ups

HSPUs -> Pike Push Ups off box or floor

Cool Down:

Calf Pedal in Down Dog – 30 Per leg

Cobra Pose – 2 Min

Warmup:

200M jog

10 Bow 2 Bends

10 KB deadlifts

10 Scorpions

10 Scap Push Ups (see video below, courtesy of The Active Life)

10 Box Step Ups

10 KB Russian Swings

5 Box Step Overs

WOD:

4 Rounds For Time:

40 Am. KB Swings (55/35)

40 Box Jump Overs (24″/20″)

40 Hand Release Push-ups

400M Run

Time Cap: 36 Min

Video courtesy of WOD Star.

This one is a bit of a grinder, for sure!  Keep that slight bend in your arms during the KB swings and extend them fully only at the tops and bottom of the movement to make the rep rate a bit faster.  On the Box Jump overs, since you do not have to stand all the way up when on the box, stay low so you can step off the box almost in a partial squat. On the Hand-Release Push-ups, as long as there is air under your hands when you are at the bottom, we’re good.  And maintain a good pace on the run. Try to pick that pace up on the last 400M.

Scaling Options:

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

Box height -> 20/16 -> as needed (ELITE: 30/24)

Hand Rel Push Ups -> Bench Push Ups

Run -> 500M row

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

8:00 AMRAP:

10 Banded Good mornings

5 Back Roll 2V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Barbell Elbow Rotations

Then…

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.

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, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk.

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Clean & Jerk complex (one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk).  %s will stay the same, but reps increase.  Use the time per set wisely.

WOD:

21-15-9:

Deadlifts 275/185

Burpee to Kipping Pull Ups

Time cap: 12 Min

Video courtesy of OPEX Fitness.

Nice little couplet that is meat to get the heart rate up and push you to move a little heavy weight. Aim to only break up the deadlifts at the most twice each round.  Stay steady on the burpee to kipping pull ups.

Scaling Options:

Bar weight -> 225/160 -> as needed

Burpee Pull Ups -> Burpee to Jumping Pull Ups* -> Burpee + Ring Row

Video courtesy of Movement Link.

Cool Down:

Iron Cross Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Pic courtesy of journee-mondiale.com

The Combat PT Tent will be closed in observance of the AETC Family Day.

Pic courtesy of iStock

The Combat PT Tent will be closed in observance of Independence Day

Warmup:

250M Row

Spider-Man lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 leg raises

Barbell Warmup – With an empty bar and Clean Grip, perform 5 reps of the following:  dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean (above knees), power clean from shin

WOD:

“Stars and Stripes”

Partner WOD (one partner working at a time)

4 Rounds For Time:

50 Cleans (Power or Squat) 135/95

50 Box Jumps (24”/20”)

500m Row

50 V-Ups

Compare to 3Jul2024

Pic courtesy of The Daily Signal.

Happy 4^th of July!…eve…  Workout courtesy of former Bikini Athlete and CrossFit Trainer, Mieke Cermely. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…”  Reps can be broken up however the team wants.  Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).

Scaling Options:

Bar weight -> 115/80

->95/65-> as needed (ELITE: 185/130)

Box height -> 20/16 -> as needed (ELITE: 30/24)

V-ups -> Leg bent V-ups ->Ab mat sit ups

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes

Warmup:

8:00 AMRAP:

:30 Jump Rope

5 Back Roll to V-sit

10 Iron Cross

5 Light KB Sumo Deadlifts

-then…

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time hitting our Sumo Deadlift for this cycle.  Like before, in your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.  Aim to go heavier per set than you did on the 3X5 week.

WOD:

15 Min AMRAP:

50 Double Unders

20 Pull Ups

50 Double Unders

20 Am. KB Swings (50/35)

Video courtesy of CrossFit HQ.

This AMRAP will likely be made or broken on the Pull Ups. Think manageable chunks in that set of 20 each time. When you feel the fatigue kicking in, hop off the bar and shake those arms out!

Scaling Options:

Dubs -> 100 Single Unders

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

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

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side