Throwback Thursdays
This is a combination of stations or whole session repeated from previous classes as well as original workouts.
9.18.23-9.23.23 "Hell Week"
This is a way to pay tribute to various branches of the military and our fallen heroes.
9.18 - Monday:
Buy-in: 400m run
For Time using single KB
**2 rounds
25 Thrusters
25 Rows - each side
25 Deadlifts
25 Push Presses
25 Front Squats
5 sprawls at the top of each minute
Cash out: 400m run
Initial Fitness Test for Air Force - adapted
Do in pairs with 2 min rest in between (so while one works the other rests)
2 min jump rope
2 min sit-ups
2 min push-ups
9.20 - Wednesday
ACFT (Army Combat and Fitness Test), adapted
Complete in squads at stations - 5 minutes per station except run which is 20 minutes
1. KB deadlift 5,000lbs
- choose KB weight, calculate number of reps needed to do it
2. Kneeling overhead power throw
- 15# for women, 20# for men
- 5 chances to complete furthest distance
3. Max time plank hold
4. Sprint Drag Carry (for time)
- DAB sprint
- DAB sled drag (empty) with TRX bands
- DAB lateral shuffle
- DAB farmers' carry (minimum yellow for ladies and purple for men)
- DAB sprint
5. Two-mile run (1.5 mile run if mile time is 10min or more)
9.21.23 - Thursday
Completing adapted versions of memorial WODs: the first dedicated to four members of the Coast Guard who lost their lives in a helicopter crash, and the second to two fallen servicewomen, Coast Guard Ensign Morgan Garrett and Navy Lieutenant Rhiannon Ross
Can complete individually or as pairs; if pairs, both complete the run together and share the work for remaining round with one person working at a time
Coast Guard Memorial WOD, adapted
4 rounds for time (time cap: 40 minutes)
400m run
65 air squats
35 burpees
35 box jumps or explosive step-ups (step ups are total for individuals, per side for those working in pairs)
Garrett and Ross Memorial WOD, adapted
12-min* AMRAP (you go I go, keep track of rounds) *adjust time for AMRAP to amount of time remaining
23 V-ups
20 hand-release pushups
20 jump squats
Future Thursday
Extended Warmup 2.5':
- BURPEES 5X
- JOG IN PLACE FOR A MINUTE
- SIT-UP
- RUN LAP OR STOP SIGN / REPEAT
Stations:
ONE (1) MINUTE OR 20X EACH SIDE WHEN POSSIBLE
- TIRE HAMMER | LUNGE CARRYING HAMMER
- KETTLEBELL BICEP CURL THEN PRESS (SWITCH) | KETTLEBELL SWING
- BOX JUMP | PUSH UP WITH FEET ON A BOX
- JUMP ROPE | MOUNTAIN CLIMBERS
- ROPE ALTERNATE | ROPE DOUBLE
Family Time:
SLED PUSH AS OTHERS REVERSE PLANK AS LONG AS POSSIBLE, STAND TO SQUAT, SIDE PLANK