Workout Post

Warm-Up:
Run, Jump Rope, or Row for 2 minutes
Inch Worm + Push-Up, 5 repetitions
Squat Jump, 10 repetitions
PVC Passthrough, 10 repetitions
GHD Sit-Up, 10 repetitions
2-3 Minutes to Stretch
Strength:
Front Squat, 3 sets of 8 repetitions @ 60% 1-RM
Metabolic Conditioning: 15 Minute AMRAP
Thruster (115/75), 5 repetitions
KB swing (70/53), 10 repetitions
80m Sprint

Have a Great Day!!

Workout Post

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Gymnastics WOD: Perform three rounds of the following exercises.
Strict Handstand Push-Up or Substitute Wall Walk, 5 repetitions
Kipping Pull-Up Swing, 10 repetitions
V-Up with Three Second Hold at Bottom, 10 repetitions
Metabolic Conditioning Workout:
Row, 1,000m
Then perform the following repetitions of the next two exercises:18-15-12-9-6-3
Thruster (95/65)
Ring Dip or Substitute Bar or Box Dip

Have a Great Day!!

Memorial Day Weekend, the Final Pack-Up and the Workout

Memorial Day Weekend. It is easy to get wrapped up in things like I did today: "Oh crap. I have to close the bank account here in Arizona today because Monday is Memorial Day." For many Americans, Memorial Day is an inconvenience because things like the bank or post office will be closed on Monday. The reality is that we are still at war and there are still Americans dying, now fighting ISIS in Syria and Iraq along with the continued fight with the Taliban in Afghanistan. Just last month a Navy SEAL from Phoenix died as part of a quick reaction force in Syria as he waded into combat helping to extract other American military advisers. Special Warfare Operator 1st Class Charlie Keating IV died a hero at a time when it is easy to forget that there are military personnel out there risking their lives every day.

I am not sure what it is going to look like here Monday on Memorial Day for the workout. We are packing everything up for an early final departure to our new home in Chattanooga on Tuesday. This includes all of the workout equipment so I am going to dedicate today's workout to all of our brave men and women out there that are serving their country and especially in memory of those who have died in that service.

I am going to modify the "Whitten" Hero workout. Since I have sent the wall ball to Chattanooga already on our moving trailer I will replace the wall ball toss with thrusters with a pair of 20# dumbbells. The workout is named for Army Captain Dan Whitten. Whiiten, 28, of Grimes, Iowa, was assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC. Whitten died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Warm-Up: Three rounds at a warm-up pace.
400m Jog
Glute Bridge, 15 repetitions
Push-Up Plank Hold, 30 seconds
Butterfly Sit-Up, 20 repetitions
Workout: "Whitten" Five Rounds For Time.
Kettlebell Swing 32kg, 22 repetitions
24" Box Jump, 22 repetitions
400 Meter Run
Burpee, 22 repetitions
Dumbbell Thruster (20# Dumbbells), 22 repetitions
Cool-Down:
400m Walk

Have a Great Day!!

Merry Christmas and the Daily Workout!!

We had a very mellow and relaxing Christmas. Late breakfast, later lunch, gift exchange and then a wonderful home cooked meal. I made out like a bandit with a GoRuck 80lbs. Training Sandbag with refillable bags, a new Aeropress Coffee Maker, a couple of great big bottle craft beers and a package of wonderful handcrafted hard salamis!! You can't do much better than that?! For those who are tired of the normal carols out there for Christmas.... here is my all time favorite, The Season's Upon Us by the Dropkick Murphys! Enjoy!

Workout:
Warm-Up:
Jumping Jack, 30 repetitions
AbMat Sit-Up, 30 repetitions
5 Rounds for Time:
Air Squat, 10 repetitions
Dumbbell Thruster, 7 repetitions
Diamond Triceps Push-Up, 20 repetitions
Alternating Lunge, 14 repetitions per side

Have a Great Day and a Very Merry Christmas!!