Knowledge Bombs

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Warm-up

3 minutes row

3 rounds :

10 PVC Pass throughs

10 Banded snatch grip deadlift

10 Banded OHS

Snatch Progression

Metcon (Time)

“Jack, I’m flying!” (Teams of 2)

WOD 1

For Time:

-53 Synchronized Alternating DB Snatches 35/25

-35 Double-unders EMOM (both partners must complete DUBS at the top of every minute, then continue with the synchro alt Snatches)

Time Cap: 15 mins

Rest: 3 mins

WOD 2

6 mins to establish:

1 Rep Max Power Snatch

Total Score: Max combined weight.
-RX+ 50/35

-Add 1 second for each rep missed.

-Put total weight in comments section.

-HAVE FUN!!!!

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Warm-up (No Measure)

400m run

10m lateral lunge

10m inch worm

10 banded pull aparts (across chest & overhead)

*2 ROUNDS OF*

10 jumping pull ups OR 10 KB swings 35/26

10 burpees

“Kubas” (AMRAP – Rounds and Reps)

25 Minute AMRAP:

400 meter Run

11 Strict Pull-Ups

70m Walking Lunges

11 Strict Pull-Ups

70 Push-Ups

11 Strict Pull-Ups
This workout is dedicated to Kpr. Krzysztof Kubacki who served as a scout-diver in a company of sappers, in the 6th command battalion Krakow, Poland. He was only 25 years old when he died tragically in a parachute jump at the Pobiednik Wielki airport on July 11, 2012.

The rep scheme signifies:

– 25 minutes for Krzysztof’s age when he passed away

– 11 Pull-Ups for the day when he died

– 70 reps for the month of July.

Metcon (Time)

Team of 2!!!

For Time:

100-80-60-40-20

Cal Ski

Toes to Rings

*after each set, each partner will perform the following before moving to the next set of cal ski and T2R: 100m Sandbag Carry 150/100, 100m Farmer Carry 53s/35s
Time Cap: 35 minutes

Accessory Work

Metcon (AMRAP – Reps)

EMOMx10

30% of max muscle ups

(If you completed last week repeat the first 10 minutes exactly the same, then add 5 minutes with one less muscle up in those minutes. For example, if you did 2 every minute for 10 last week, add 5 more minutes with 1. Hope that makes sense!)

OR

1-3 transitions

(Add one from last week)

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Warm-up (No Measure)

On a 13:00 min clock:

400m row

Banded shoulder stretches on rig

:30 sec couch stretch

250m row

*INTO*

1-10 push-up

10-1 air squat

Push Press

5×3 @ 80% of 3 rep from 6/16 or pick challenging weight. Rest 2 minutes between sets.

“Eleven” (3 Rounds for reps)

4 Minute AMRAP:

11 Cal Row

11 Thrusters 95/65

-Rest 2 minutes

4 Minute AMRAP:

11 Cal Row

11 Thrusters 95/65

-Rest 2 minutes

4 Minute AMRAP:

11 Cal Row

11 Thrusters 95/65
Rx+=115/85

Accessory Work

Metcon (Checkmark)

Pick an accessory work that you missed this week.

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Warm-up (No Measure)

400m row

10m elbow/reach stretch

10 air squats

10 PVC pass throughs & shoulder stretches

*THEN 7-5-3 OF*

Burpee box jump/step ups

Hang squat cleans
Add weight each round

2 Hang Squat Cleans+ 1 Squat Clean

Every 1:30x 8 sets. Build to a heavy lift for the complex.

“The Upside Down” (Time)

For Time:

600m Run

50 Power Cleans 95/65

40 Box Jumps 24/20″

30 HSPU

20 Burpees

*20 Minute Time Cap
Rx+=135/95

Accessory Work

Metcon (Weight)

3 rounds

5/side hanging windshield wipers

https://youtu.be/jJaP6Zed0LI

20 Russian twists

10 dead bugs with plate

https://youtu.be/4Zag3FKAARU

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Warm-up (No Measure)

200m run

Iron cross stretch

Thread the needle stretch

100m run

10 plate halos 25/15

10 kipping swings

50m run

5 burpee pull-ups
https://youtu.be/3Zy05g7T1vk

Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Vecna” (Time)

5 Rounds For Time:

10 Single Arm Devil Presses 50/35

12 Pullups
Rx+= Use 2 DBs for Devil Press, 6 Bar Muscle Ups

Accessory Work

Metcon (Weight)

3 rounds

10 skull crushers

https://youtu.be/1BDGIcMTSXc

10 dumbbell lateral raises

https://youtu.be/xyK8UiC-BUw

10/side plate halos

https://youtu.be/3Zy05g7T1vk

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Warm-up (No Measure)

300m run

10m quad stretch

10m knee to chest stretch

10m lateral lunge

5 tempo air squats

*3 ROUNDS OF*

1:00 min bike

5 back squats 45/35
Add weight each round

Back Squat

6×3 Back Squat. Rest 2 minutes between sets. Try to go heavier than 6/13, 6/27

“Hellfire Club” (3 Rounds for time)

3 Sets:

15-10-5

Front Squat 75/55

Cal Bike

-After each set, rest 1:30

*Score time for each set.

This should be a light and fast workout, push to make all front squats unbroken.
Rx+=95/65

Accessory Work

Metcon (Weight)

3 rounds

10/side weighted Bulgarian split squats

https://youtu.be/CqqUmfwEuLM

10 deficit deadlifts (stand on 15lb-45lb plates, keep it light)

10/side RDL’s

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Warm-up

3 min bike/ski/row

3 rounds:

5 Rack deliveries

5 High hang power cleans

5 Muscle cleans

5 Tall cleans

5 Front squats

Metcon (No Measure)

10 EMOM
1st minute- 4 Clean high pulls

2nd minute-2 low hang power cleans

Clean+Clean

Build to a heavy double for the clean. These can be squat or power