Saturday 2014.12.20

Dec 19, 2014

Working in teams of 2:

400m run (together)

Working simultaneously:

  • P1 15 Squat Cleans (135/95)
  • P2 15 Turkish Get-Ups

One person working at a time:

  • 50 Toes to Bar
  • 50 Kettlebell Swings (53/35)

400m run (together)

Working simultaneously:

  • P1 15 Turkish Get-Ups
  • P2 15 Squat Cleans

One person working at a time:

  • 100 Double Unders
  • 100 Sit Ups
  • 100 calorie Row

30 partner burpees (in unison)

Atomic teamer

Thursday 2014.11.27

Nov 26, 2014

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

We have one workout today at 0900. We will have Open Gym tomorrow (Friday, 11/28) from 1000-1200. Regular schedule for the weekend (no weightlifting).

Team “LOREDO”

Six rounds of:

  • 24 Squats
  • 24 Walking Lunges
  • 24 Push-ups
  • Run 400 meters

One person works at a time. One partner does ALL 24 reps; alternate movements. Runs together.

Tuesday 2014.11.25

Nov 24, 2014

Thanksgiving hours: Thursday (Thanksgiving day), Hero WOD at 0900; Friday, open gym/makeup 1000-1200; Regular weekend schedule (NO weightlifting on Saturday)

Strength:

1A) Fitness: Press 3×5 LP, do a fourth set if time allows.

Performance: Press 3×4 @ 75%, 1×4+ @75%

1B) ME Set of strict/weighted pull ups; aim to fall in 6-12 rep range

Conditioning:

12 minute AMRAP:

  • 10 Handstand Push Ups
  • 10 Box Jumps (24/20)
  • 200m Run

compare to 2014.04.23

Monday 2014.06.23

Jun 22, 2014

Strength

Fitness: 3×5 Back Squat (+0-5 lbs)

Performance: 4×5 Back Squat (+0-5 lbs)

Conditioning

“Helen”

3 rounds for time:

  • 400m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups

Monday 2014.05.26

May 25, 2014

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Partner “Small”:

With one person working at a time (except for run), complete 3 rounds of:

  • 1000m row
  • 50 Burpees
  • 50 Box Jumps (24″/20″)
  • 800m run (together)