SKILL WORK
Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.
RX
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
INTERMEDIATE
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
BEGINNER
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
RX
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
INTERMEDIATE
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses
BEGINNER
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses
RX
For time:
3,000-m row
INTERMEDIATE
For time:
2,000-m row
BEGINNER
AMRAP 12:
Max meters on the rower
SKILL WORK
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Partner Badger
RX
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
INTERMEDIATE
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
BEGINNER
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.
RX
AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)
INTERMEDIATE
AMRAP 15:
Double-KB front-rack carry (50 m) (26/35 lb)
10 burpees to target (6 in)
BEGINNER
AMRAP 15:
Single-KB goblet carry (50 m) (18/26 lb)
10 burpees
SKILL WORK
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
Jeffrey Taylor enlisted in the navy in 1993 and was killed during his final assignment with SEAL Team TEN while deployed to Afghanistan when the MH-47 Chinook helicopter he was on was shot down by an enemy rocket-propelled grenade during Operation Red Wings on June 28, 2005. He was awarded the Bronze Star Medal with Valor Citation for his heroic achievement in connection with combat operations during Operation Enduring Freedom. As quoted in his valor citation, “By his courageous actions, zealous initiative, and loyal dedication to duty, Petty Officer Taylor reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
“JT”
Hero WOD
RX
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
INTERMEDIATE
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
BEGINNER
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees
SKILL WORK
Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars
RX
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
INTERMEDIATE
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
– 15:00 time cap.
BEGINNER
7 rounds for time:
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.
RX
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
INTERMEDIATE
Same as Rx’d
BEGINNER
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
SKILL WORK
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
RX
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
INTERMEDIATE
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
BEGINNER
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
SKILL WORK
Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
RX
For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
INTERMEDIATE
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
BEGINNER
For time:
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.
MY DIAMOND SHOES ARE TOO TIGHT
RX
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
INTERMEDIATE
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
BEGINNER
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
SKILL WORK
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
PUSHY GWEN
//HEAVY DAY
RX
15-12-9 reps for load:
Push press
INTERMEDIATE
15-12-9 reps for load:
Push press
BEGINNER
15-12-9 reps for load:
Push press
“ALEXANDER”
// PARTNER WOD
RX
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans
INTERMEDIATE
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
BEGINNER
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
STRATEGY IS FOR SQUARES
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
INTERMEDIATE
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
BEGINNER
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 knees raises
– Rest 3:00 between intervals.
SKILL WORK
Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
HORSE SHOE
RX
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
INTERMEDIATE
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
BEGINNER
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
Hero WOD “LOREDO”
RX
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
INTERMEDIATE
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
BEGINNER
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run
SKILL WORK
Pre-workout:
EMOM 9:
1 push press
– Build in load.
Hero WOD “Jack”
RX
AMRAP 20:
10 push presses (75/115 lb)
10 kettlebell swings (35/53 lb)
10 box jumps (20/24 in)
INTERMEDIATE
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
BEGINNER
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
RX
3-3-3-3-3 reps for load:
Front squat
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
RX
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
INTERMEDIATE
2 sets:
AMRAP 3:
100-m run
5 pull-ups
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
BEGINNER
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
AMRAP 3:
Pike hold
– Rest 2:00 between sets.