Thursday November 14

Thursday November 14

AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*  (Deficit of 2″, 4″ or 6″)
40 Sit-ups
20 Box Jumps (30/24)

Barbell

Topic: Full movement: Snatch

Techniques and Drills

Complex 1: SGDL + Snatch Pull + Hang Muscle Snatch

Complex 2: Snatch Pull + Hang Power Snatch + Snatch Balance

Complex 3: Power Snatch + 2 OHS

Complex 4: Snatch + OHS

Aerobic Capacity 

5 SETS
250m Row or 300m Run
15 Burpees
25 Kettlebell Swings

Wednesday November 13

Wednesday November 13

STRENGTH
3 x 5 Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

BENCHMARK WORKOUT 
“JACKIE” FOR TIME 
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups

COOL DOWN FOR RECOVERY 3:00 Foam Rolling Upper Back 3:00 Foam Rolling Quads

Tuesday November 12

Tuesday November 12

EXTENDED WARM-UP FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep.

1 rep includes the up and down portion.

WORKOUT

3 SETS

35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets

Sunday Nov 10 to Monday Nov 11

Sunday Nov 10 to Monday Nov 11

https://impact.navysealfoundation.org/event/teamwork-2019/e243925

*SCALE as needed, sub sled pulls for rope climbs, utilize Assault runners for night running, eat, rest, hydrate!!!

Sunday November 10th

12pm

Three Wise Men
Jeremy” – AMRAP 4
5 Hang Squat Snatches (135/95)
10 Barbell Facing Burpees
-Rest 2 Minutes-
Ben” AMRAP 4
10 Power Cleans 135/95
20 Pull Ups
-Rest 2 mins-
Beau” AMRAP 4
15 Box Jump Overs 24/20
30 Wall Balls
*1 person works at a time

1:00pm
“Tumilson”
8 Rounds
200m Run
11 DB Burpee Deadlift (603/40#
*1 athlete completes full round before switching

2:00pm
“Mr. Joshua”
5 Rounds
400m Run
30 GHD Situps
15 Deadlifts 250/165
*1 athlete works at a time

3:00pm
“Gallant”
1 mile Run w/ med ball 20/14
60 Burpee pull ups
800m Run w/ med ball
30 burpee pull ups
400m run w/ med ball
15 burpee pull ups
*partition reps as needs, WHOLE team runs, pass med ball as needed

4:00pm
“Chuck Heavy”
1600m Row
100 Push ups
1 mile Run
100 Thrusters 45/35
1600m Row
*One person working at a time Partition reps as needed Partition run into 200m intervals

5:00pm
“JT”
21-15-9
Handstand Push ups
Ring Dips
* One person working at a time Partition reps as needed

6:00pm
“Tommy V”
21 Thrusters 115/75
12 Rope Climbs
15 Thrusters 115/75
9 Rope climbs
9 Thrusters 115/75
6 Rope climbs
* One person working at a time Partition reps as needed

7:00pm
“Feeks”

2 x 100m Shuttle
2 Clusters (65/45)
4 x 100m Shuttle
4 Clusters (65/45)
6 x 100m Shuttle
6 Clusters (2 x 65/45)
8 x 100m Shuttle
8 Clusters (2 x 65/45)
10 x 100m Shuttle
10 Clusters (2 x 65/45)
12 x 100m Shuttle
12 Clusters (2 x 65/45)
14 x 100m Shuttle
14 Clusters (2 x 65/45)
16 x 100m Shuttle
16 Clusters (2 x 65/45)
*Partition reps as needed, clusters are DB squat clean thrusters Partition runs into 100m shuttles (50m out, 50m back)
8:00pm
“Glen”
30 clean and jerk 135/95
10 Rope Climbs
1 mile run
100 burpees
*One person working at a time Partition reps as needed Partition runs into 200m intervals
9:00pm
“Strange”
8 Rounds
600m Run
11 KB Pull Ups 53/35
11 KB walking lunge 53/35
11 KB Thrusters 53/35
*One person working at a time Partition reps as needed Partition runs into 200m intervals10:00pm
“Jobs Challenge”
3 Rounds
20 Burpees
15 Pull ups
60 jumping lunges
25 Push ups
1000m Row
*One person working at a time Partition reps as needed

11:00pm
“Jason”

100 Squats
5 Ring Muscle Ups
75 Squats
10 Ring Muscle Ups
50 Squats
15 Ring Muscle Ups
25 Squats
20 Ring Muscle Ups
*One person working at a time Partition reps as needed
MONDAY NOVEMBER 11
12:00am
“Blake”
4 Rounds
100ft OH walking lunge 45/35 plate
30 box jumps 24/20
20 wall balls
10 handstand push ups
*One person working at a time Partition reps as needed
1:00am
“badger”
3 Rounds
30 Squat cleans 95/65
30 Pull ups
80m Run
*One person working at a time Partition reps as needed Partition runs into 200m intervals
2:00am
“Adam Brown”
24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Cleans (145/100)
* One person working at a time Partition reps as needed.Each team needs 3 different barbells
3:00am
“FAAS Fit”
3 Rounds
10 Deadlift 315/205
20 Pull ups
30 KB snatch 53/35
* One person working at a time Partition reps as needed4:00am
“Brian”
5 rope Climbs
25 Back squats 185/135

* One person working at a time Partition reps as needed

5:00am
“Kevin”
3 Rounds
32 Deadlift 185/135
32 Hanging hip touches
800m DB Farmers Carry (15/10)
*One person working at a time. “Hanging hip touches” means hanging from a pull up bar by one arm and alternating arms, while touching your hip with the other.Team moves together on the farmers carry, passing off DBs as needed

6:00am
“Michael”
3 Rounds
800m Run
50 Hip extensions
50 ab mat situps
*One person working at a time Partition reps as needed Partition runs into 200m intervals

7:00am
“Spehar”
100 Thrusters 135/95
100 chest to bar pull ups
6 mile run
*One person working at a time for reps.Partition reps as needed. Full team runs 2 or 3 miles together for a total of 6 miles (2 miles x 3 people = 6 miles)

8:00am
“Collin”
6 rounds
400m Sandbag/plate run 50/25
12 push press 115/75
12 box jumps
12 sumo deadlift high pull 95/65
* One person working at a time for reps. Partition reps as needed. Team moves together w/ sandbag or plate, passing it off as needed

9:00am
“Dietz”
10 Rounds
200m run
5 pull ups
10 KB swings 53/35
15 push ups
*  One person working at a time Switch after every round

10:00am
“Nate”
AMRAP 20
2 Ring muslce ups
4 handstand push ups
8 kb swings 70/53
*  One person working at a time Switch after every round

11:00am FINAL WORKOUT
“Marston”
AMRAP 20
1 Deadlift 405/285
10 toes to bar
15 bar facing burpees

 

 

 

Saturday October 9

Saturday October 9

PARTNER STRENGTH 3 x 3 Power Snatch
*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

PARTNER WORKOUT IN TEAMS OF 2…
10 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 5 rounds.

Thursday November 7

Thursday November 7

RECOVERY WORKOUT
EMOM x 24 MINUTES
MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball or Plate Ground to OH (30/20)|(20/10)
MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4.

Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB. **During the walking rest…walk, breath, and recover.

Barbell

Topic: From the Hang (Clean)

Techniques and Drills

Timing

Muscle Clean – 3×3

Hang Power Clean – 3×3

Speed under the bar

High hang squat clean – 5×3

Complex

High hang + Above the Knee + Below the Knee (1+1+1 x 5)

Aerobic Capacity

“The 3000”

Row 500m

Rest 2 min between efforts