Alpha/Ortona Coy – week of 25 Sept to 02 Oct

Monday

Skill:  Back Squat fundamentals

WOD:

“THE BEAR“

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

Tuesday

In teams of 3:

With two soldiers holding an oly bar and the third doing jumping pullups, each soldier needs to achieve 12 jumping pullups

Then run 200m as a team with a full jerry can or 45 lb plate (one can/plate per team)

Complete 100 situps as a team (break up as you see fit)

Run 200 as above

Complete 6 gym widths of crab walks per team (break up as you see fit)

4 rounds for time

Wednesday

This one is back by popular demand, we rocked this one earlier in the summer – Capt Knibbs

Complete reps as a fireteam (except runs – do together)

50 Deadlifts (135/95)

Run 200m

60 Pullups

Run 200m

70 Ammo can kettle bell swings

Run 200m

80 Box Jumps

Run 200m

90 Pushups

Run 200m

100 Air Squats

Run 200m

Friday

Skill:  muscle rolling techniques

WOD:

10 reps of each, 9 reps, 8, etc, etc until 1

Back Squats (135,95)

Knees to Elbows

Burpies

Alpha/Ortona Coy – Week of 17 to 24 Sept

Monday

Skill:  Handstands/Handstand pushup work

WOD:

30 situps

30 Kettle Bell Swings

2 gym laps w/ 45lb plate overhead

4 rounds for time

Tuesday

In fireteams, break up the reps as you see fit:

30 combined Crossfit pushups

Run 200 m (together)

4o combined situps

Run 200 m (together)

50 combined air squats

Run 200 m

3 rounds for time

Wednesday

Skill:  Back Squat fundamentals

WOD:  60 Clean and Jerks for time (#95/65)

Friday

Chipper WOD:

Zengel Lap (minus the burpies)

10 pullups

20 ring dips

30 walking lunges

40 situps

50 air squats

40 push press (45 lb bar)

30 knees to elbows

20 burpies

10 gym widths with 45 lb plate overhead

Zengel lap (minus the burpies)

For time