CrossFit

Warm-up: JA’s, 20-squats, 10-push-ups, 3-bupees as fast as possible. 400 m run at half speed, work on stride. Part #2: 20-dead-lifts, 15-sumo dead-lift high pulls, 10-snatch grip open to high pulls with 50% 1RM snatch weight.

Strength: Dead-lift find new 1 rep max.

WOD: 12-40 m sprints, rest 1:00 between

Then do 1 full hill sprint, walk down.x:

Youth and Pro Athlete

Strength: 3×5 Hang power Snatches

Speed: 5-15 m sprints, 5-20 m sprints, 5- 40 m sprints, 1-hill sprint.

SealFit

Stamina: 10-rounds, every 3:00 perform the following with 65 lbs, 5- dead-lifts, 5-hang power snatch, 5-overhead squat, 5-over 24″ box jumps.

Endurance: team 2k row

Mobility and Recovery

Pre-WOD: CFBV ring routine

Post WOD: Dynamic back and calve stretches.

40-sandbag ground to shoulder lifts

20-over box jumps

10-rope climbs

500 push-ups, 20-hill sprints, 1-mile buddy carry.

0800

2.2 mile run to Enatai Beach, Cold water conditioning, 20-buddy drag, carry and water tow races.

0930

2.2 mile run to gym

1000

Class WOD, 1k Row, 50KB swings, 800 m run. RX: 70 / 55.

11o0

100-burpees

1130

Lunch

1200

5k 50lb sandbag run

1245

2.2 mile team run with 50lb ammo can and 25lb bar to Enatai Beach

1315

Cold water conditioning

1400

2.2 mile run back to gym

1430

Move all gym weights and restack 3 times.

1530

Debrief

Warm-up: JA’s high knee walk, butt kick run, 2-side shuffles, 2-karahokes, 4-50% POSE Sprints. Part #2:

Strength: Back Squat 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: 10-20-30-40 of pistols, wall ball and a hill run after each set.

RX: 20 / 15 @ 10′, L-3: 16 / 12 @ 10′, L-2: 10 at 9′

Youth Athlete

Strength: 5 x 5 front, back and overhead squats.

Speed: 6-hill sprints

SealFit

Stamina: Five rounds of 10-body blasters, 10-burpee over box jumps, 20-1-armed push-ups (10-each) 1-mile partner buddy carry. Switch when tired.

Endurance: 5k run, 5k row, 5k run.

Mobility and Recovery

Pre-WOD Skills: 5 x 5 snatch balance, start with bar and add each set.

Post WOD Recovery: PSOAS, Hamstring, and banded shoulder stretches.

Warm-up: JA’s high knee walk, butt kick run, 2-side shuffles, 2-karahokes, 4-50% POSE Sprints. Part #2: 20-push-ups, 15-tricep push-ups, 10-dive bomber push-ups.

Mobility and Recovery: Back and Hamstring work

Strength: Bench 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: 10-rounds of 10-sit-ups, 10-pull-ups, hill run.

RX: GHD, L-2: Butterfly and bands.

Youth Athlete

Strength: 60-ring dips then 40 sand bag shouldering reps, then 20-15m sprints.

Speed: Tire drag sprints.

Skills: Balance beam catch

SealFit

Endurance: 10k 45lb ruck march

Pre-WOD Skills: Split leg handstand extensions and progressions

Post WOD Recovery: Hamstrings, Pattellas and IT Bands.

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2: 20-snatch grip dead-lifts, 15-hang power snatch, 10-hang snatch, 5-snatch.

Strength: Snatch 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

Oly Skills: The opening

WOD: AMRAP in 15:00 of 1-rope climb, 20-jumping lunges, 20-CF ring push-ups.

L-2: Rope pull-ups and CF push-ups.

Youth and Pro Athlete

Agilities: 4-sets of 10-Over 24″ box jumps.

SealFit

Stamina: 1-mile run, 50-ghd sit-ups, 50-hip extensions, 1-mile run, 50-burpees, 50-4ct flutter kicks. 1-mile run.

Endurance: 5k run.

Skills and Recovery

Pre WOD skills: Rope climbs

Post WOD recovery: Forearms and chest.

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2: 20-junk yard dogs. Part #3: 20-shoulder press, 15-push press, 10-strict ring pull-ups.

Mobility and Recovery: The pattella tendon

Strength: Shoulder Press 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: Five rounds of 5-body blasters, 10-push press, 15-box jumps.

RX: 135 / 95, 24″, L-3: 85% 1RM shoulder press, 24″, L-2: 75% and 18″.

Body Blaster = burpee, knee to elbow, pull-up.

Youth and Pro Athlete

Strength: 5 x 5 shoulder press, 3 x 3 push press, 3 x 1 push jerks.

Speed: Back pedal drills

Agilities: Weaver, 3-cone, long back pedal drills.

SealFit

Endurance: 500 m sidestroke no fins, 500 m DP swim, 1000 m SS w/fins.

Skills and Recovery

Pre WOD skills: Skin the cats

Post WOD recovery: Back and shoulder work.

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part #2 20 hollow rocks, :20 second handstand hold. Part #3: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hand power snatches.

Strength: Dead-lifts 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

Oly Skills: The Set-up

WOD: “Diane” 21-15-9 of dead-lifts and handstand push-ups, rest 3:00 then do 50-40-30-20-10 of squats and sit-ups.

Score only Diane.

RX: 225 / 155, L-3: 75% 1RM dead-lift, red pads no bands, L-2: 135 / 95, progressions.

Youth and Pro Athlete

 Speed: Sprint starts

SealFit

Stamina: 50-40-30-20-10 of pull-ups and wall ball.

Endurance: Run to 2.2 miles to Enatai Beach, do partner buddy carry 800 m from water to bus stop twice, run back 2.2 miles.

Skills and Recovery

Pre WOD skills: Hollow rocks and handstand push-ups.

Post WOD recovery: Backs and shoulders.

WOD #1: AMRAP in 8:00 of 5-dead lifts and 5-Burpees. Rest 4:00

Rx: 315 / 185

WOD #2: AMRAP in 6:00 of 5-chest to bar pull-ups and 5-parrallette handstand push-ups. Rest. 3:00

Rx: 2 / 3 ab mats

WOD #3: AMRAP in 4:00 of 5-single arm kettlebell power snatches and 5-GHD med ball situps.

Rx:70 / 55 and 20 / 16.

20-wall balls and 40-double unders

rest 2:00 between rounds