07.11.2023 Hero WOD

WOD
"The Kabul Thirteen"

For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
 

Background: This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country.

The Rep Scheme represents the ages of the 13 servicemen. R.I.P.

– Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
– Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
– Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
– Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
– Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
– Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
– Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
– Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
– Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
– Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
– Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
– Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
– Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio

06.22.2023

Strength
Build from 70% max DL
4 sets of 3 deadlifts to the knee + 1 deadlift
 then 
finish with 100 banded hamstring curls
 
 
 
WOD
"Townsend"
AMRAP 8:00
12/10 cal bike
5 deadlifts 155/105
3 hang power cleans 155/105
1 jerk 155/105
Rest 2:00 
take 5:00 to find max lift of the complex
1 deadlift
1 hang power clean
1 jerk

06.06.2023

Strength
Clean & Jerk
A.  every 2:00 for 16:00- take 3 sets as warm up weights then complete the 8 sets
clean lift off with pause @ knee
clean pull
power clean
power jerk
set 1-3@ 70-75%
set 4-6@ 75-80%
set 7-8@ 80%+


WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken

04.06.2023

Wendler Week 4- deload
Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
Lifting Day
 
A. 2 x 3 hang power cleans + 3 front squats @ 60%
B. 3 x 2 hang power cleans + 2 front squats @ 70%
C. Every 2:00 for 6 sets
1 squat clean- build load 
 
 
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep

05.27.2022

Warm Up
2 sets
1:00 single unders
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats

Primer
Hollow, arch, planche drills
muscle up drills
TTB drills

low bar, feet on box, transition drills
ttb shape drill with box


Gymnastics EMOM 12:00
min 1- skill 1-5 reps
min 2- 12/10 cals choice

Clean Complex
Every 1:30 for 12:00 (8 sets)

1 hang power clean
1 front squat
1 squat clean

04.25.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle clean
3 hang power clean
3 power clean


Strength
2 power cleans + 2 hang power cleans
set 1 @ 60%
set 2 @ 65%
set 3 @ 70%
1 power clean + 1 hang power clean
set 4 @75%
set 5 @75%


Clean Pulls
2 sets x 3 reps @ 75-80%
4 sets x 3 reps @ 90-110%
https://youtu.be/VF-hqxyLly4


WOD
"Fast 8"
AMRAP 8:00
40 DUs or 80 SUs
12/10 cals bike or row
10 burpee box jump overs 24/20"

03.15.2022

Warm Up
2 sets
8 yoga push ups
8 prone snow angels
8 scap pull ups
8 box jump, step downs
1 *Barbell Complex



*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Mobility

A. banded ankle stretch x 30 seconds each side

B. banded lat stretch x 30 seconds each side

C. 3 each side inchworm + spiderman walk



Strength
1 hang power clean + 1 power clean + 1 jerk
set 1-2 @ 60%
set 3-4 @ 70%
set 5-6 @ 80%

WOD
"On Repeat"
12:00 EMOM
min 1- 1 burpee over the bar + max power cleans
min 2- 2 burpees over the bar + max power cleans
min 3- 3 burpees over the bar + max power cleans
all the way to min 12- 12 burpees over the bar + max power cleans

RX 185/125
INT/Masters 155/105
SC 115/75