Chin music

Collegiate
Power Clean 3, 3, 3, 3, 3
95, 115, 135, 165, 185
Low
Then,
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:

Chin Up
Front Squat 135#
20 lb med Ball Slam
15:08

Push it

Strength
Barbell walking unges 3x8 (per leg) @ 115

5 rds:
8 press w/2x16kg KB
30 russian twists w/25# plate
25m sled push +45lbs
10:30

5x5 back squat @135 to finish

CFFB rest, so not resting

6:30
5x200m sprints

12:30
5 mile hike, flak, sapi plates, water

Day two then...

Power snatxh 6x2 @135
3x max strict chins 12,8,8

Five rounds:
:30 max deads @225
:30 rest
:30 burpees
:30 rest

Starting CF Football programming

Strength

Amateur
Squat 3×5 (add 5 lbs to last workout) 225
Press 3×5 (add 2.5 lbs to last workout) 95

Complete 6 rounds for time:

1.5 pood KB Power Snatch – 8 Reps (didn't alternate and sis 1 pood on right arm)
Ring Dips (subbed bar dips) – 10 Reps
Row – 20 Calories
Rest 45 seconds
Post time to comments.

17:36

Good to go

With the S-2 section. Cammies, sleeves down, no rank/no cover.
Group warm-up.
Deadlift, 15:00 to find a heavy single for the day, 325, while instructing.
Then, 7 rds, every 3:00
5 deadlifts at 225
5 burpees over the bar
50m sprint down, 50m back
Then about 10 minutes of MCMAP throws.

Yeah, did something Tuesday...

Box squats, 5x8 95, 135, 185, 205, 225
4x8 pendlay row @135
5 rds, for time,
21 double unders
7 power cleans, increasing weight,
95, 115, 125, 135, 145
7:36
5 rds, every minute
50m shuttle run
1 125lbs stone from ground to ovwr the shoulder

Hungover

Sunday boat trips should not be done in Sundays.

Front squats, 5x3, 95, 135, 165, 185, 195
Kettle bell snatches 4x5, 12kg right arm, 20, 24, 28, 32 on left arm

2 rounds, not for time
200m farmers walk 20kg KBs
400m run

Swim/hike

Thursday,
4rds
50m swim
10 poolside m/u
25 airsquats
50m swim
10 4 could flutterkicks
25 airsquats

Friday,
9 mile forced march
Cammies, flak, kevlar, rifle, assault pack, ~1\3 bodyweight total

Two posts

Yesterday
Front squats, doubles, 7x2
95,135,165,185,205,225,235
Pendlay row, 3x8
135, 185, 205
One armed KB row, 3x8
70, 80, 97
5 rds, for steady state movement,
1:00 rowing
1:00 wallballs
1:00 box jumps

Finishedwith 2x10 of,
GHD sit ups
Candlestick up, slow lowering of straight legs

Today,
Deadlift, 15:00 to find a heavy single for the day, 355
Then, 10 rds, every 2:00
5 deadlifts at 225
5 burpees over the bar
50m sprint down, 50m back

Boots

Because sometimes, you forget your workout shoes...

To warm up, not much more than 3x5 of back squats and presses 45,65,75 followed by two high handle prowler +50lbs pushes ~150m, slow.

3x5 back squats, 135, ,155, 185, 205, 215

Then 7rft of,
1 step up and over hmmv tire carrying 2x40lb KBs,
1 log flip,
20m prowler sprint +45lb plate
7 hang power cleans @95lbs
20m prowler sprint +45lb plate
9:11
Then, not for time
100m farmers walk, 2x40lb KBs
10 over the jersey barrier burpees
100m farmers walk, etc
50m log carry left shoulder
50m log carry right
100m farmers. ..
10 over the barrier. ..
100m farmers ...

Last one on the mainland for awhile...

I's,Y's,T's 3x10
3x5 shoulder rotations on pulley, flexion & extension
3x8 Single dumbell bent over row @70lbs
3x8 low pulley close grip row @160lbs
3x8 double KB muscle cleans, 30, 35, 40
Annie, 10:04
3x8 belt squats, 80, 88, 97
5 rounds, 97lb KB
5 KB swings at the start if the minute
5 KB deadlifts on the :30 mark

Conferences kill me

2x 2:00 each, row, stairclimb, bike
Is,Ys, Ts: 2x10 each
Box squats, 5x5
115, 135, 155, 185, 205
Good mornings, 3x8 @115
Belt/chain squats, 3x8 80#KB

Then 3rds, continuous movement
1:00 Box step up/overs, holding 30lb dbs
1:00 30 inch box jump overs

Deads

Deadlift 5,3,3,2,2,2,1,1,1,1,1
Something, something, topped out at 345, ~80% of max
4 rds nft of,
7x185 deadlift
7 over the bar burpees
3x8 of DB shrugs @100
3x8 of hammer DB curls @25

NASWC Point Loma

RIMPAC 16 FPC all week.
Monday
Front squats, 5, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1
75, 95, 115, 135, 155, 175, 185, 205, 215, 225, 235
Pendlay row, 5x5
135, 145, 155, 165, 175
Single arm DB row, 3x8 @50
GHD sit up and Abmat sit up, 3x10 each alternating
3 rds, 5x 30 in box jump, 1 strict ring muscle up
5:00 spin bike cool down

And the bad fight goes.on...

Warm up, slighter than it should have been admittedly....

4 rounds of
1:00 12 ft rope climbs
1:00 box jumps, 20 inch box
1:00 log flips
1:00 wallballs, 20/8
1:00 Russian KB swings, 54lbs
1:00 rest
All wearing flak with field loadout.

Three days in...

And I am just posting this week's wods.

Monday
Front squats 7x2, last two at 225
One armed DB row, 3x8 no straps, 75, 85, 100
Barbell row, 3x8, from bench, 185
Low pulley seated row, 5x5, 160, 180, 200, 220, 260
25 min walking at 2.7/incline 15

Tuesday
Back squat 7x2, 135, 185, 215, 225, 245, 265, 275
Good mornings 3x10, 115
3rft, 400 run, 12 44lb KB swings in 5:25
100 log carry, not for time.

Wednesday
5 rounds, swim 50m crawl, swing 50m combat survival stroke

Oh the new stuff

5x5 box squats, 115, 135, 165, 185, 215
3x8 good mornings @165
3x8 back squats 95# w/chains (+~50lbs)
3×8 hip bridges 45, 75, 95

EMOM7
1 chest to bar burpee pull up
5 KB sdlhp 50lbs
1 chest to bar burpee pull up

New stack

Ok, it's pretty much the same stack, just planning more speed days and a LSD day.
Rucks and swims to come I suppose...

Front squat 5x5
135, 185, 225, 235 (2), quit
3x5 power cleans 150, 185, 195
3x8 pendlay rows @185
3x8 seated low pulley rows, corded handles @90
3x5 single arm DB bent over row @105

Emom 10
5 20lb wallballs to 10 ft target
3 32 inch box jumps
3rnds
2:00 stair climber
2:00 recumbent bike

Aloha Friday

10 minutes warming up in stair climber and bike.
10x2 back squats 115,  135, 165, 185, 210, 250, 275, 285, 290, 295
5x5 good morning 155, 185, 195, 200, 205
10 rounds, no rest but no clock
5 GHD hip extension + 75lb snatched grip barbell row
10 unbroken double unders
Then, with about a minute rest between, but no rest during 5 rounds of 5  75lb muscle snatch and 5 push ups with elevated feet on low block