11.22.2023

Strength
Block 3- eccentrics
front squats
4 x 3 reps @60X1 at 75%

WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55  45/35

10.06.2023 Hero WOD "The Seven"

WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
 

Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

08.26.2023 Partner WOD

WOD
"Hustle"
with a partner- 40:00 time cap

PART 1
3 Rounds of:
100 Double Unders
50 Deadlifts 135|95 115/75  75/55
25 Burpees
-
2:00 Rest
-
PART 2
20 Bar Muscle Ups
40 Thrusters 135|95  115/75  75/55
60|50 Cal Row
Split Any Way
-
2:00 Rest
-
PART 3
5-4-3-2-1 Wall Walks
15-12-9-6-3 Power Cleans 135|95  115/75  75/55
"you go, I go" each person completes a full round ie. 5 WW + 15 PC then person B completes 4 WW + 12 cleans

08.21.2023

Strength
Overhead Squats
4 reps @ RPE 4/10
3 reps @ RPE 5/10
2 reps @ RPE 6/10
3 sets of 5 reps 

WOD
"Double Down"
 Time Cap 10:00
10 thrusters 135/95 95/65 75/55
50 DUs
8 thrusters 
40 DUS
6 thrusters
30 DUS
4 thrusters
20 DUS
2 thrusters
10 DUs

08.01.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
A. 3 sets of 3 reps snatch balance- build load with good form
B. Overhead squats
5 sets of 3 reps building from 60% of your snatch max

WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar

07.17.2023

Strength
Push Press
8 sets of 3 reps @ 70-80%
build only while maintaining form



WOD
"Hipsters"
Every 3:00 for 4 sets
200m run
21/15/9/3 thrusters

weights
RX   95/65  115/75  135/95  155/105
INT  75/55    95/65   115/75  135/95
SC   45/35    75/55    95/65   115/75

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