Happy Veterans Day!
Grit
7000lb Elephant
Ground to over head, any way possible
- 7000 lb – Men
- 5000 lb – Women
YOU pick the weight.
Example:
- 52 reps at 135 lb
- 74 reps at 95 lb
Monday 20141110
STRENGTH
Deadlift 4-4-4-4
Rest 4 min.
Deadlift 4+ (take your heaviest set of 4 and do as many reps as possible), recruits skip this!
Pull-ups 5 x 5* Lower yourself AS SLOWLY as possible on every rep (use band if you cannot complete negatives or are currently working on pull-up progressions. No band = use chair.)
3 x 8 bicep curls (heavy)
TEST
[Max effort] 500m row (or 400m run)
THEN, CONDITIONING:
3 rounds
- 5 minute row
- Rest 2 minutes
- Goal +/- 3 seconds within +15 seconds of pace of max effort 500m row; i.e. if you completed a 1:30 500m row, you should keep, ideally, a 1:45 average 500m pace for each 5 minute duration (same time rules if you picked run).
Scaling written in workout.
Saturday 20141108
Deception
Alternating on the minute for 22 mins:
10 pull-ups
8 overhead squats @ 135
Minute 1 = pull-ups, minute 2 = OHS, minute 3 = pull-ups, etc.
*Competitor: As prescribed
*Established: 95
*Recruit: pull-up progressions/65
Friday 20141107
Strength
Back squat 4 x 2 @ 90%
Snatch pull 4 x 2 @ 90% of snatch
Power jerk 4 x 2 @ 80%
WOD
3 Rounds:
AMRAP in 4 min
10 Wall Balls @ 20 lb
5 Toes to bar
*Rest 2 minutes at then end of each of the 4 min cycles.
To clarify, each round = 4 min AMRAP + 2 min rest, so 6 min total. All 3 rounds should take you 18 min.
*Competitor: As prescribed
*Established: Knees to elbow
*Recruit: Sit-ups
Post rounds to comments.
Wednesday 20141105
Endurance
Run/Row/Ruck (pick one)
5,000m*
*You must complete 5,000 m in 200m intervals. Doesn’t have to be a full on sprint, but faster than your normal jogging pace. Rest as needed in between intervals. Keep total running time to see what your 5K time would be.
All levels: As prescribed