Tuesday, May 30, 2017

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Mobility (up to the coach - before or after the class), then

"Jack"
 How many rounds can you do in 20 minutes of:
  10 Push Presses (115/73 or pick load)
   10 Swings (55/35)
    10 Box Jumps (24/20)

If going in teams of 2 - either do 1 round at a time each or go P1 does 10 PP, P2 does 10 Swings, P1 does 10 Box Jumps, P2 does 10 PP, P1 does 10 Swings...

Extra: Back Squat 2-2-2-2-2... (focus on depth & recovery from Murph, no belts; not all out)

Memorial Day, May 29, 2017

SEALs prior to Operation Red Wings (L to R): Matthew Axelson, Daniel R. Healy, James Suh, Marcus Luttrell, Eric S. Patton, Michael P. Murphy

SEALs prior to Operation Red Wings (L to R): Matthew Axelson, Daniel R. Healy, James Suh, Marcus Luttrell, Eric S. Patton, Michael P. Murphy

Memorial Day Hours: 8 am class & 9:30 am classes only

Rx
 1 mile Run or Row
  50 Pull-ups
   100 Push-ups
    150 Air Squats
     800 m Run or Row

Rx+ "Murph" (solo or in teams of 2)
For time:
 1 mile Run
  100 Pull-ups
   200 Push-ups
  300 Squats
 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday, May 27, 2017

Aftermath of a hard workout

Aftermath of a hard workout

Memorial Day Hours: 8 am and 9:30 am classes only.

Hang Snatch 1-1-1-1-1... (no belts), then

How many rounds can you do in 11 minutes of:
4 Deadlifts (use the same bar or pick load; no belts)
 3 Hang Power Cleans
  2 Shoulder To Overhead
   1 Rope Climb
    Rest 1 minute

Or go in teams of 2 & do 1 round at a time.

For Rx+ do legless rope climbs (men from seated) & use at least 155/93. 

Friday, May 26, 2017

Rowing

Rowing

Memorial Day Hours: 8 am and 9:30 am classes only.

With increasing loads & perfect form (no belts) practice:
 3x Press + 3x Push Press + 3x Jerk, then

For time:
Rx
 50 Air Squats
  40 Burpees
   30 Box Jumps (24/20)
    20 Knees To Elbows
     10 Burpees

Rx+
 50 Wall Balls
  40 Burpees
   30 Box Jumps (28/24)
    20 Burpees
     10 Bar Muscle Ups

Extra: Muscle Snatch + Power Snatch + Squat Snatch drills or work on a weakness/something you can't do - Handstand Holding for example.

Thursday, May 25, 2017

Joy back squatting

Joy back squatting

Memorial Day Hours: 8 am and 9:30 am classes only.

Every 90-120 seconds with small increases do:
 Back Squat 2-2-2-2-2..., then

How high up the ladder can you go in 9 minutes of:
Rx
 1 Ring Dip
  1 One Arm Snatch (each side; 2 total reps: pick load)
   2 Ring Dips
    2 One Arm Snatches (each side; 4 total reps)
     3 Ring Dips
      3 One Arm Snatches (each side; 6 total reps)...4...4...5...

For Rx+ do Ring Muscle Ups & use at least 45/30

Extra: Seated Shoulder Press 10-10-10... + Muscle Up practice (light if doing the MU's in workout, otherwise practice for awhile)

Tuesday, May 23, 2017

Tejal & Nestor

Tejal & Nestor

Every minute on the minute for 7 minutes with the same loads do:
 3 Power Snatches (pick loads; no belts; build up quickly), then

Three rounds for max reps of: (17 minutes total)
 1 minute of Rowing (calories)
  1 minute of Rest
 1 minute of Sit-ups
  1 minute of Rest
 1 minute of Swings (55/35)
  1 minute of Rest

Extra: Climbing board

Monday, May 22, 2017

Getting used to the vests for Memorial Day Murph!

Getting used to the vests for Memorial Day Murph!

Deadlift 3-3-3-3-3... (no belts) + Handstand Push-ups 6-6-6-6-6... (strict; decreasing depth each set if possible), then

With a continuously running clock do:
 1 Wall Ball on the 1st minute
  2 Wall Balls on the 2nd minute
   3 Wall Balls on the 3rd...

Continue as long as possible. Fraction sets as needed.

For Rx+ do Front Squats (pick load; cleaned; 85/53 minimum)

Extra: Back Squat 3-3-3-3-... (no belts; not all out)

Saturday, May 20, 2017

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

"Wes" 
Run 800 meters with 25/15 lbs plate, then

Fourteen rounds of:
 5 Strict Pull-ups
  4 Burpee Box Jumps (24/20)
   3 Power Cleans (pick a challenging load; 185/123 recommended), then

Run 800 meters with 25/15 lbs plate

Go in teams of 2 if possible (both must carry a plate). Do 7 rounds if going solo if desired.

Friday, May 19, 2017

Fuller jumping on 30"

Fuller jumping on 30"

Every 60-90 seconds with tiny little increases do:
 Power Clean & Jerk 1-1-1-1-1...(no foot movement as long as possible), then

For time:
 10 Handstand Push-ups (strict; 25's+ABMAT/10's+ABMAT)
  50 Double Unders
   8 Handstand Push-ups (kipping allowed)
    40 Double Unders
     6 Handstand Push-ups
      30 Double Unders
       4 Handstand Push-ups
        20 Double Unders
         2 Handstand Push-ups
          10 Double Unders

For Rx+ do HSPU's on 45's+10's+ABMAT/45's+ABMAT (first 10 strict).
No kipping if scaling HSPU's of course.

Extra: Snatch/OHS practice of any kind