Monday
Every 2 minutes for 5 sets:
3 squat snatch @ 65%
3 squat snatch @ 70%
2 squat snatch @ 75%
2 squat snatch @ 80%
1 squat snatch @ 80%+(optional 1 rep max attempt)
WOD
6 rounds for time:
8 DB box step overs(50/35 in each hand)
12 alternating DB snatch(50/35)
48 double unders
- 48 singles in place of doubles, but practice doubles for a few reps in the WOD
Tuesday
3 sets at your own pace:
Max time L-sit
5-10 strict handstand pushups(use a deficit if possible) OR 3-5 ring muscle-ups
100 ft bottoms up KB carry each arm
WOD
2 sets for max reps:
90 seconds of row calories
Rest 30 seconds
90 seconds of 30 ft shuttle runs
Rest 30 seconds
90 seconds of ski calories
Rest 30 seconds
90 seconds of toes-to-bar
Rest 30 seconds
Wednesday
Every 2 minutes for 5 sets:
2 back squats
- Do about 5-6 warmup sets working up to 75% before the timer starts. Stay between 75%-80% 1RM for your working sets.
WOD
For time:
21-15-9-9
Thrusters(95/65)
Lateral burpees over the bar
Thursday
Gymnastics: Ring muscle-ups, planche
Friday
Every 2 minutes for 5 sets:
3 power clean and jerk @ 65%
3 power clean and jerk @ 70%
2 power clean and jerk @ 75%
2 power clean and jerk @ 80%
1 power clean and jerk @ 80%+
WOD
“The Chief”
5 rounds for total reps:
AMRAP in 3 minutes:
3 power cleans(135/95)
6 pushups
9 air squats
- Rest 1 minute between rounds
- Score is total reps completed
- This workout is named in honor of all past and present sailors that join the ranks of Chief Petty Officers, relied upon for their personal example, technical expertise and above all, their unique leadership capabilities.
Saturday
For quality:
30 Turkish get-ups
- 15 reps per side. Try to increase the weight every 10 reps.
WOD
In teams of 2,
12 rounds for time:
400 M run
25 M sled push(325/235)
10 toes-to-rings or GHD sit-ups
- One partner completes a full round while the other rests. Both partners complete 6 rounds each.
