Coaches Choice
METCON
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Thursday, May 31, 2018
Thursday 31 May 2018
Warm Up
Coaches Choice
METCON
Coaches Choice
METCON
Gwen
Clean & Jerk 15-12-9
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Tuesday, May 29, 2018
Wednesday 30 May 2018
WARM UP
COACHES CHOICE
SKILL
10 min EMOM
4 pistol squats each minute (2 each leg)
METCON
21-15-9
GHD sit up
Air squat
Shoulder taps (2 count)
COACHES CHOICE
SKILL
10 min EMOM
4 pistol squats each minute (2 each leg)
METCON
21-15-9
GHD sit up
Air squat
Shoulder taps (2 count)
Tuesday 29 May 18
Sorry for the late post people. Here is today's workout. Its on BTWB as well
Skill
100 DU
METCON
4 RFT
15 KB Swings 53/35lbs
10 Burpees
Skill
100 DU
METCON
4 RFT
15 KB Swings 53/35lbs
10 Burpees
Friday, May 25, 2018
Saturday 26 May 2018 0900
Day 5 is done and I’ve said this every time, but that was the toughest one yet! Everyone did a great job, and really gave their all. Tomorrow is going to be a warm day, so hydrate, hydrate hydrate. I would highly recommend abstaining from any alcohol consumption tonight, and save it for after the workout. There will be food and drinks afterwards, so stick around after the workout and relax, and spend some time with your fellow athletes. If you have a special dish you want to bring. Feel free!
Start time tomorrow will be 0900. I know I’ve been saying 1030, but due to the heat, we will start earlier as a precaution against possible heat injuries. There will be 2 heats, so that we don’t crowd the rig too bad. Important note. Take care of any bathroom requirements before the workout starts, as we will not have a bathroom nearby to use. The closest one will probably be the shoppette on 72nd. Without further ado, the final workout in our first annual Week of the Hero!
Warm Up
1 lap each
Butt kickers
High knees
Shuffles
Carioca
Bear crawl
Inch worm
Shoulder prep drill
The Murph
For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi 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.
Start time tomorrow will be 0900. I know I’ve been saying 1030, but due to the heat, we will start earlier as a precaution against possible heat injuries. There will be 2 heats, so that we don’t crowd the rig too bad. Important note. Take care of any bathroom requirements before the workout starts, as we will not have a bathroom nearby to use. The closest one will probably be the shoppette on 72nd. Without further ado, the final workout in our first annual Week of the Hero!
Warm Up
1 lap each
Butt kickers
High knees
Shuffles
Carioca
Bear crawl
Inch worm
Shoulder prep drill
The Murph
For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi 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.
Thursday, May 24, 2018
Friday 25 May 2018
Day 4 is in the books and boy was Donny rough, but everyone made it, so great work sticking it out. Just a couple days left and this week will be all done, but the last 2 workouts will be the toughest yet, so get your rest.
There will only be one class tomorrow, at 1130 so if you are working let me know and we will shoe horn you into the first heat.
Also Channel 6 news will be out tomorrow to run a story about the Hero WODs and our week of the hero. This a great exposure for us, so let’s try to get maximum participation and show them Centurion runs deep.
Last but not least, I know I’ve been harping on it, but make sure you are getting enough rest, hydrating and taking care of those hands. Also fresh socks, Motrin and rub some dirt on it. And walk it off.
WARM UP
10 min pizza game
1 5 air squats
2 5 sit ups
3 5 kip swings
4 5 sit ups
Repeat
“Morrison”
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
There will only be one class tomorrow, at 1130 so if you are working let me know and we will shoe horn you into the first heat.
Also Channel 6 news will be out tomorrow to run a story about the Hero WODs and our week of the hero. This a great exposure for us, so let’s try to get maximum participation and show them Centurion runs deep.
Last but not least, I know I’ve been harping on it, but make sure you are getting enough rest, hydrating and taking care of those hands. Also fresh socks, Motrin and rub some dirt on it. And walk it off.
WARM UP
10 min pizza game
1 5 air squats
2 5 sit ups
3 5 kip swings
4 5 sit ups
Repeat
“Morrison”
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
Wednesday, May 23, 2018
Thursday 24 May 2018
With day 3 in the books we are halfway through Week of the Hero. As we power toward Saturday, remember to hydrate and take care of your hands. Also a note for Saturday, we have a limited number of vests, so any soldiers planning on workout out with the vest, if you could bring your plate carrier so we can save the vests we have for the civilians.
Warm Up
100 SU
3 rounds
5 squats
5 push ups
5 sit ups
Donny
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee
Warm Up
100 SU
3 rounds
5 squats
5 push ups
5 sit ups
Donny
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee
Subscribe to:
Posts (Atom)