WODs

WODs

Hero Friday October 20

Hero Friday

T.U.P. – U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Warmup:
50 jumping jacks.
10 mountain climbers
10 sit-ups
10 side kick through.
PVC – pass through and around the world.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

Thursday October 19

EMOM Thursday

Warmup:
3 min partner medball toss.
Cross the gym: bear crawl, broad jump.
2 X (30 jumping jacks, 20 sit-ups, 10 push-ups).
10 min DU practice – jump high slow rope

EMOM 21 min:
1 – 6 Push Press
2 – 8 T2B (16 knee raise, 30 flutter kicks)
3 – 30 DUs ( 60 SUs)

Heavy Wednesday October 17

Heavy Wednesday

Yea I know we just kinda did Heavy Tuesday. This is my beach recovery series…

Foam Roll
Bear crawl, lunges, high kick
Glute activation:
20 air squats
20 fire hydrants
20 bird dogs
PVC work

15-12-9-6-3 Deadlift. Increase weight each set targeting 70-80% 1RM for final set. Rest as much as needed between sets but try to go unbroken on each.​

Happy Birthday Kevin: When the last person has finished their last set of Deadlifts we do a 41 Burpee cashout for Kevin’s Birthday

Tuesday
Warmup:
Foam roll.
Bear crawl, high skip, inchworm.
Partner medball toss.
15 wallballs.
15 jumping jacks.
15 jumping squats.
PVC work.

EMOM 8 min: 2 squat cleans. Work up to 70-80%

6 RFT:
5 pullups
10 situps
15 KBS

Friday October 6

Friday
 
Warmup:
Foam roll.
Bears, Inchworms, High Kicks.
2 rounds of Cindy (5 pullups, 10 pushups, 15 squats).
PVC work.
Review power clean and thruster with MT bar.
 
15-12-9
power cleans (135#/85#)
thrusters

Thursday October 5

Thursday

Warmup:
300 m run.
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.

EMOM 21 min:
1 – 12 KBS (55#/35#)
2 – 9 T2B (18 knee raise/ 36 flutter kicks)
3 – 6 combat roll burpees (when you land flat roll all the way over before jumping up )

Wednesday October 4

Wednesday

Warmup:
Foam roll.
Arm circles, leg swings.
3 min partner medball toss.
200 m run.
PVC work. Burgener with PVC then MT bar.

EMOM 8 min: 2 hang power snatch + OHS

5 rounds:
5 push press (115#/75#)
10 pull-ups
15 sit-ups

Tuesday October 3

Tuesday

Warmup:
Foam roll.
Arm circles, leg swings.
Inchworms, bear, high kicks.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.

Strength – bench press: 3-3-3-3

4 rounds for time:
12 wallballs
200 m run

Monday October 2

Monday

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
Warm up with MT bar.
EMOM 6 min: 2 bear complex

AMRAP 10 min:
3 DL (225#/155#) 3 bar over burpees
6 DL 6 bar over burpees
9 DL 9 bar over burpees….etc.