Tuesday, May 22, 2018

Wednesday 23 May 18

So day 2 is down, and if you are like me, you are feeling it.  These workouts are not for the faint of heart, so exercise safe, take care of yourself, scale if you have to, and stop if you think you are going to hurt yourself.  And make sure you hydrate.  Saturday is going to be warm, and we are going to be outside a lot, so make sure you are getting enough fluid this week, so you don’t become a heat casualty Saturday.

Speaking of Saturday, after the WOD we will have food and drinks available.  If you have a particular  food you want to share, bring it!

One more note, as this week continues, we are an all volunteer affiliate, and we rely heavily on help from our athletes to keep the doors open.  Any donations you feel like making we will put to good use updating some of our aging equipment, and getting some new stuff.

Week of the Hero Day 3

Warm up

400m jog

2 rounds

5 naked bar thruster
5 good mornings

shoulder prep drill



Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Monday, May 21, 2018

Tuesday 22 May 2018

Week of the Hero Day 2!

Day one is down and it was rough, tomorrow is day 2 and we are going to keep that blistering pace!  Speaking of blisters, remember to take care of your hands.  This isn’t the last workout with pull ups so take care of those hands!


Complete as many rounds as possible in 20 minutes of:
115/85 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box

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.

Sunday, May 20, 2018

Monday 21 May 18

Warm Up X2
Lunges 1 Lap
10 Empty Bar Good-mornings
7 Burpees


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. 

He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds For Time

3 Handstand Push-Ups
6 Deadlifts225/155
12 Pull-ups
24 Double Unders

Friday, May 18, 2018

Saturday 19 May 2018

Warm Up

3x 200m sprint

3 sec rest between sprints

3 rounds

5 squats
5 kip swings
5 sit ups



Teams of 2: - One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together. For time: Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups 30 Clean & Jerks, 135/95 lbs

Thursday, May 17, 2018

Friday, 18 May 2018

Warm up
:20 child's pose
:20 Samson stretch (ea side)
10 cow/cat
10 PVC Pass thru
shoulder prep

5:00 EMOM
3 Pausing hang power clean (:02 at the knees) (95/55)
5:00 EMOM
4 power clean (95/55)
5:00 EMOM
5 squat clean (115/75)

50 double unders (x3 single unders for scaled)
5 OHS (115/75)
10 Russian KBS (70/53)
15 GHD sit ups

Wednesday, May 16, 2018

Thursday, 17 May 2018

Warm up
foam rolling
child's pose
one-legged pigeon pose
single leg over
PVC pass thru
kipping swings

5:00 working on double unders

3 rounds
400m run
1/2 lap of bear crawl
10 air squats
10 abmat sit ups
10 walking lunges
10 push ups

Tuesday, May 15, 2018

Wednesday, 16 May 2018

Warm up
BB only
5 back squats
5 strict presses
5 elbow rotations
5 front squats
5 stiff legged deadlift

Back squat
Set of 10 at 55%
Set of 7 at 65%
2 sets of 5 at 75%

5:00 EMOM
3 deadlift (245/175)

12:00 AMRAP
200m sled push (25 plate/just the sled) done with a partner or 100m tire flip with a partner
10 push presses (115/75)
10 GHD sit ups
10 power cleans (115/75)