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    OPEN GYM    

    Memorial WOD   28:00 AMRAP “Lazar”   800 Meter Row Buy-In AMRAP in the Remaining Time 8 Power Snatch 8 Strict Handstand Push-Ups 20 Pull-Ups 24 Double Unders   Barbell: 95/65lb, 43/30kg   The Numbers: 28 Years Old 800m Swim 8/8/2024     We will never forget the impact of Lazar Dukic on…

  Strength   Squat Clean Complex   Every 2:30 x 5 Sets 1 Segment Squat Clean (pause at knee), 2 Low Hang Squat Clean (start just below the knee) Set 1: @ 65%, Set 2: @ 70% Set 3: @ 70%, Set 4: @ 75% Set 5: @ 75% We will utilize the Segment Clean…

    Big Chipper   For Time:   “Homecoming”   50 Line Facing Burpees 5 Wall Walks 50/40 Calorie Row 5 Wall Walks 50 Toe to Bar 5 Wall Walks 15 Shuttle Runs 5 Wall Walks 10 Rope Climbs   Shuttle Run = 25ft, 7.5m Out and Back Active: For Time: 40 Line Burpees 4…

  Strength   Jerk Complex   Every 2:00 x 5 Sets 2 Push Jerks + 2 Split Jerks @ 75% of 1RM   We are working into some technique work on the Jerk with the focus on the Push Jerk as that will be the most challenging in terms of total load that athletes are…

    WOD   Every 6:00 x 6 Sets   “Throttle Down”   400m Run 30/22 Calorie Echo   Active: Every 6:00 x 6 Sets 400m Run 25/18 Calorie Echo   Lifestyle: Every 6:00 x 6 Sets 200m Run 25/18 Calorie Echo     Primary Objective: Maintain Consistent Paces, increasing effort across all sets Secondary…

  Strength   For Load:   Every 2:00 x 4 Sets 1 Pause Front Squat + 3 Front Squats – Perform at 65-70%   Pause 1 sec   Our focus today is on holding ideal positions and tension around parallel, comfort with the stretch shortening cycle, and speed out of the bottom of the squat.…

    OPEN GYM    

    HERO WOD   “Jay”   AMRAP in 20 minutes 22 Air Squats 12 Toes-to-Bars 9 Burpees   Wear a weight vest (9/6)   This British Hero WOD is dedicated to Lance Corporal James Brynin.   In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj…

  Strength   Workout Primer   3 Sets, Progressing loads to just under weight Hang Power Clean + Push Press Low Hang Power Clean + Push Jerk Power Clean + Push Jerk Rest 1:00 b/s   Then   3×3 Quick Singles Working up to working weights   WOD   For Time:   “Strength and Honor”…