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

07.03.2023 Morning and noon only

Strength
Bench press
3 sets of 6 reps @ 65%

WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep

Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs

06.24.2023

2023 PRIDE workout- designed by Corey

40 minute time cap

Run + TTB and burpees are to be completed together and synchro.  P-R-I-D-E portion can be split amongst partners however desired.

Buy-in

"Rainbow Road"

1 mile run (together)

"PRIDE"

11 rounds (one round for each color of the progress flag)

P - Pull-ups (12)

R - Row (12/10 cals)

I - Isabel -half (15 snatches) (95/65)

D - Double Unders (50)

E - Echo Bike (12/10)

Cash Out

"2023 is the year"

20 TTB (synchro)

23 burpees over bar (synchro)

06.13.2023

Strength
Overhead squats
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
1 set of max reps @ 55%

WOD
"Raspberry Beret"
6:00 EMOM
min 1- 4 power snatch + 3 bar facing burpees
min 2- 4 power snatch + 8 pull ups
Rest 1:00

6:00 EMOM
min 1- 3 power snatch + 3 bar facing burpees
min 2- 3 power snatch + 6 C2B pull ups
Rest 1:00

6:00 EMOM
min 1- 2 power snatch + 3 bar facing burpees
min 2- 2 power snatch + 2 bar muscle ups

RX 115/75, 125/85, 135/95

06.08.2023

Strength
Accessories
3 sets of each- super set A/B and C/D
A.  Bamboo (thick PVC) walk x 1:00- hang KBs from the PVC
B.  Ring dips or stationary dips on box x 4-8 reps

C. Suitcase carry x 100 feet each arm- grab a heavy weight
D. Ring support hold x 15-30 seconds


WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees  to a target

05.12.2023

Strength
Front Squats x 5 sets
1-2 reps heavy
build with 2 reps until you can't hit the second rep. Start around your 60%
 
WOD
Murph Prep
10 rounds
6 pull ups
12 push ups*
18 squats
200m run
* break this up between the other movements or scale the reps accordingly*

05.01.2023

Primer- 2 sets with light to moderate DB or KB
1. 8 each side split squats
2. 8 each side posted RDL- put foot on the wall
3. 8 each side eccentric calf raises
4. 8 each side Cossack squats
 
 
 
Strength
Wendler week 4 cycle 2
Deload 
deadlifts
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

 
WOD
Murph Prep
4 rounds for time
400m run
3 rounds of 
4 pull ups
8 push ups
12 air squats