Fitness
Handstand Walk Progressions
"Tinder Partner WOD"
21-15-9
- Clean (135#/95#)
- Ring Dips/Push ups
THEN - 30 Burpee Box Jump Overs (24"/20")
9-15-21
- Front Squat (135#/95#)
- Toes to Bar/Knees to Elbow
Competitor
Handstand Walk Progressions
"Tinder Partner WOD"
21-15-9
- Clean (135#/95#)
- Ring Dips/Push ups
THEN - 30 Burpee Box Jump Overs (24"/20")
9-15-21
- Front Squat (135#/95#)
- Toes to Bar/Knees to Elbow
Bootcamp
Day Six
Fitness
Weighted Pull ups
"Randy"
Randy Simmons, 51, a 27 year LAPD veteran and SWAT Team member was killed February 7th, 2013 in the line of duty.
Competitor
Weighted Pull ups
"Randy"
Randy Simmons, 51, a 27 year LAPD veteran and SWAT Team member was killed February 7th, 2013 in the line of duty.
Bootcamp
Day Three
- Work up to One Heavy Hang Squat Clean + Jerk
- Front Squat 3X2, across
Fitness
Strength
Find Max of Complex
- High Hang Clean + Push Jerk + High Hang Clean + Split Jerk
The Chief
5 Cycles of 3 Minute AMRAP
- 3 Power Clean (135#/95#)
- 6 Push ups
- 9 Squats
Rest 1 Minute between Cycles, Start each Cycle where left off in prior Cycle
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Competitor
Strength
Find Max of Complex
- High Hang Clean + Push Jerk + High Hang Clean + Split Jerk
The Chief
5 Cycles of 3 Minute AMRAP
- 3 Power Clean (135#/95#)
- 6 Push ups
- 9 Squats
Rest 1 Minute between Cycles, Start each Cycle where left off in prior Cycle
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Bootcamp
Day Two
8 Minute EMOM, stay below 65% of 1 Rep Max
- ODD: Power Snatch + Snatch Balance
- EVEN: Hang Squat Snatch + Overhead Squat
Second Pull Drill
- 5X1 Clean, stay below 65% of 1 Rep Max
Front Squat
- 3 Rep Max Heavy
- 10 Rep Max Heavy