E2MOM for 7 rounds
2 Clean Pull + 1 Clean
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 80%
Set 7: 85%
EMOM 12 mins
Min 1: 12/10 AB cals
Min 2: 8 Box Jumps (30/24)
Min 3: 8 Front Rack Reverse Lunge 135/95
Min 4: Rest
Today is our chance to continue working our clean technique and progressions. For today’s work, all the reps should be treated as singles with no touch and go. This allows you to focus on technique first and foremost. These weights will be challenging towards round 7, so challenge your mindset accordingly.
Part B builds on a workout pattern you’ve seen previously with the AB, a high box jump, and a lower body movement. Today, however, we’re adding a lunge to start moving in lateral planes of motion. Have fun and challenge yourself.
3 x 800m with 1:1 work to rest ratio
5 x 200m with 1:1 work to rest ratio
EMOM 12 mins
Min 1: 8 Low Amplitude Ring Swings
Min 2: 2 x 3 swing to dip
Min 3: 1 x 5 count strict TTB progression
C: 8 swings / 8 dips
M: 8 swings / 12 dips with feet on box
10 Burpee to Target
8 Burpee to Target
6 Burpee to Target
4 Burpee to Target
2 Burpee to Target
M: Bounding Single Under (high jump every rep)
Target – 5’6” and shorter – low bars / 5’7” – 6’ – middle bars / 6’+ – high bars
Today features lots of new movement as part of our new gymnastic progressions. Coaches will be breaking down each of the movement patterns to ensure you’re moving appropriately. As with all gymnastics progressions, it remains important to scale appropriately.
Back Squat 4’s
E2MOM – 4 reps
Set 1 – 60% of 3RM Front Squat
Set 2 – 70%
Set 3 – 80%
Set 4 – 90%
Set 5 – 100%
Set 6 – 105%
3 Snatch Classic (70% of 1RM)
12 alternating pistols
1 min rest
C: Snatch Classic, pistol to low box
M: Power Snatch, Pistol to higher box
Our next strength block starts with a heavy emphasis on back squats. We’ll be doing a lot of EMOM-style back squat and OH squat work to complement the snatch work we’re doing. We’re basing everything off your 3RM Front Squat since we tested that last block.
For today’s metcon, the snatches do not have to be touch and go. There’s a rest break after the pistols to allow you to set up appropriately for the snatches each round. You’ll be working at percentages this block.
Open Gym / Skills / Make-ups (0900-1030)
31 min AMRAP
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24″”)
While one partner works, second partner runs 400m with 45/25# ruck. Bring a backpack!
C: 135/95, rope climbs, 30/24” box jumps
M: 95/65, rope stand-ups / 24/20” box jumps
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
Due to unforeseen staffing issues we will be closed today after the early AM classes with the EXCEPTION of the 11am class. No 9am, 530pm, 630pm. We sincerely apologize for any inconvenience.
Max Strict HSPU
I/C: Max Strict HSPU
M: Max Strict Box HSPU on 24″ box
20 Alternating DB Snatch (50/35)
10 Slam Ball Sit-ups (20/15)
I/C: As written
M: 30/20 DB snatch / box pushups (hands elevated on box)
REMEMBER TO BRING A BACKPACK TOMORROW FOR 31 H!
The last test piece for the week. For the HSPU progression on the box, everyone will be working on a 24” box today to set a baseline. Challenge yourself but move well!
E2MOM for 10 Rounds:
Build to 1 RM Squat Clean
M: Power or Full
AMRAP 6 Mins
10 Front Squat (75/55)
10 Russian KBS (2/1.5)
I/C: As written
M: 1.5/1 pood
Today is a chance to get after it and set a new 1RM Clean. Challenge yourself and have fun! Part B is deceptively difficult, commit to quick transitions between movements.
1 Mile Time Trial
3 mins banded hip mobility R
3 min banded hip mobility L
2 minute seated butterfly stretch
3 min pigeon stretch R
3 min pigeon stretch L
Today is all about that engine. Challenge yourself for a time mile PR. We’ll be working this block a lot on running, so lace them up and get after it.
After running today, we’ll have a long mobility session. This 15 minutes is equally important and treat it as such.
Max UB Ring Muscle Ups
I: Ring Muscle Ups
C: Max Strict Ring Pull-ups
M: Max Strict Pull-ups
EMOM, 25 mins
Min 1: 12 strict pull-ups
Min 2: 18/15 Cal Row
Min 3: 12 Strict TTB
Min 4: 50 Double Under
Min 5: Rest
C: 8 strict pullups / 15/12 cal row / 8 strict TTB / 30 DU
M: 12 banded lat pulldown / 12/10 cal row / 12 strict KTE /:45 sec DU practice
Today is a chance to test your muscle up capability. If you’re not there yet, challenge yourself to max strict ring pull-ups or max strict pull-ups. Remember, gymnastics is foundational. You have to build a strong foundation first and then we’ll continue to increase your skill level.
Part B is a particularly challenging skill session. Have fun, challenge yourself, and continue to build your base.