The Academy’s Training:

Squat x5x3 (+5)
Press x5x3 (+5)
Followed By:
For time:
500m Row
50 Push-ups
500m Row
50 Push-ups
500m Row

The USAW Team’s Training:

Snatch – 60% x 1 x 5
Clean & jerk – 60% x 1 x 5
Box jump – 3 x 3

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The Academy’s Training:

CF WOD:
“2002″
5RFTO:
400m Run
20 Thrusters @ 50% BW
15 Pullups
20 Sit ups
Rest exactly 2 minutes between rounds

The USAW Team’s Training:

Snatch – 80% x 1 x 3
Clean & jerk – 80% x 1 x 2
Snatch pull – 85% x 2, 90% x 2 x 2
Front squat – 80% x 1 Continue reading →

The Academy’s Training:

Power Clean x3x3 (+5)
Followed By:
5000m 0r 2000m Row Time Trial

The USAW Team’s Training:

Snatch – 70% x 1 x 5
Clean & jerk – 70% x 1 x 5
Box jump – 3 x 5

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The Academy’s Training:

Bench Press x5x3 (+5)
Followed By:
AMRAP15:
7 Bench Presses @ BW
10 Pull-ups

The USAW Team’s Training:

Week 18 Of 18:
Snatch – 85% x 1 x3
Clean & Jerk – 85% x 1 x 2
Clean pull – 85% x 2, 90% x 2 x 2
Front squat – 85% x 1

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The Academy’s Training:

Week 17 Team Day:
“Team Test Day”
In Teams Of 2
In any order and within thirty minutes:
Row a 1K, max effort for time.
Kettlebell Swing max reps (53/35) (without stopping).
Pull-ups, max reps.

The USAW Team’s Training
REST DAY Continue reading →

The Academy’s Training:

Deadlift 5RM (+10)
Followed By:
Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 meters

OR

Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.

The USAW Team’s Training:

Snatch – 80% of Wed HS x 1 x 5
Clean & Jerk – 80% of Wed HS x 1 x 5

3 sets; no rest:
12 DB muscle snatch
12 sandbag push press
5 box jumps

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The Academy’s Training:

Squat x5x3 (+5)
Press x5x3 (+5)
Followed By:
5RFTO:
1 HSPU, 1 Strict Chin Up
3 HSPU, 3 Strict Chin Ups
5 HSPU, 5 Strict Chin Ups

The USAW Team’s Training:

Clean & Jerk – heavy single; 80% x 1 x 3
Snatch – heavy single; 80% x 1 x 3
Snatch pull – 2RM, 95% x 2
Front squat – heavy single; 90% x 1 x 2

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The Academy’s Training:

CF WOD:
“Speed And Skill”
Row: ten minutes, hard.
Rest 5 minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Row ten minutes, hard.

The USAW Team’s Training:

Snatch – 80% of Mon HS x 1 x 5
Clean & Jerk – 80% of Mon HS x 1 x 5

4 sets; no rest:
15 KB swings
10 pull-ups Continue reading →

The Academy’s Training:

Power Clean x3x3 (+5)
Dips 3x Max
Followed By:
AMRAP20:
15 Hang Power Clean (115/75)
400m Sprint

The USAW Team’s Training:

Week 17 Of 18:
Snatch – heavy single; 80% x 1 x 3 OTM
Clean & Jerk – heavy single; 80% x 1 x 3 OTM
Clean Pull – 2RM, 95% x 2
Front squat – heavy single; 90% x 1 x 2

Continue reading →

The Academy’s Training:

Overhead Squat x5x3 (+5)
Bench Press x5x3 (+5)
Followed By:
For time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Russian Kettlebell Swings (53/35)
150 Air Squats

The USAW Team’s Training:

REST DAY

Continue reading →