Strength Development: Inverted Bar Row/Plank   10 Minute EMOM   ·  1st Min: Inverted Bar Row ·  2nd Min: Plank Stimulus: ·  Braced core ·  Strong back position   WOD   18 Minute AMRAP   1 – 2 – 3 – 4 – 5   ·   Squat Cleans (RX 60/40 Kg) ·   Body-Blasters…

Read More

  Skill development and practice         Hero Wod   “The Hammy”   US Army Specialist Adam S. Hamilton 4th Squad., 4th Cavalry   KIA 28/05/2011 Haji Ruf, Afghanistan   For Time:   ·  1000 meter row/erg/run ·  7 Squat Clean & Jerks (RX 61/42½ Kg) ·  50 Push-Ups ·  7 Squat Clean…

Read More

    Strength Development: Push Press   5 sets @ 2 minutes   3 Push Press/set Add weight each set Stimulus: ·  Strong drive off shoulders ·  Strong shoulder lockout ·  Breathing   WOD   18 Minute AMRAP   ·   10 Single arm Dumb-bell Thrusters (5 Each arm) ·   200 Meter Run ·   10 Chest-to-Bar…

Read More

    Strength Development: Pull Ups/Ring Dips   10 Minute EMOM   ·  1st Min: pull ups ·  2nd Min: Ring Dips Stimulus: ·  Set a number for each and aim to maintain across all sets   WOD 5 Rounds For Time   22 Minute CAP   ·     10 Kettle-bell swings (RX 24/16 Kg) ·    …

Read More

    Strength Development: Overhead Squats   5 sets @ 2 minutes   3 Overhead Squats/set Add weight each set Stimulus: ·  Depth in Squat ·  Strong shoulder lockout ·  Breathing   WOD   “Hansel & Grettel”   22 Minute CAP   10 Rounds of:   ·   5-7 Toes-to-Bar ·   10 Wall-balls (RX 9/6 Kg)…

Read More

    Strength Development: Back Squats   5 sets @ 2 minutes   3 Back Squats/set Add weight each set Stimulus: ·      Depth in Squat ·      Strong drive out ·     Breathing/bracing   WOD   18 Minute AMRAP   ·    12 Box Jump Overs (RX 30”/24”) ·    9 Power Snatches (RX 50/35 Kg) ·    6 Ring…

Read More

    Heart Starter   4 Rounds ·  100 meter run OR 8/6 Calories ·  10 meter Bear Crawl ·  5 Hollow/Arches   Hero WOD   “Langley” Sgt. Todd Langley 2nd Commando RAR   KIA 04/07/2011 Afghanistan   4 Rounds For Time   ·   800 Meter Run ·   20 Pull-ups ·   30 Push-Ups ·   50…

Read More

  French Navy Hero Wod   “D & B”   Navy Commandos Cedric De Pierrepont & Alain Bertoncello   KIA 10/05/2019 Africa   For Time (with a Partner)   58 Alternating Box Jump-overs (RX 24”/20”) 2,500 meter run together 200 meter walking lunges (together) Wear a vest   Then: remove vest and complete 4 Rounds…

Read More