Tuesday 091229
Obj: Work Capacity
Warm up:
5 Rounds
5x Burpees
5x Pull ups (Strict)
5x Jumping Lunges (10x total)
15x Push ups
Training:
(1) For Time or 40 minutes, whichever comes first:
100x Curtis P’s @ 55% body weight (men), 45% body weight (women)
1 Curtis P = hang squat clean + right leg lunge (bar stays in rack position)+ left leg lunge + push press.
Monday 091228
Welcome back from the holiday break everyone! Let’s get right back into it with a nice strength day, and one that a lot of you need to get a 1RM on. SQUAT CLEANS….we love them, some of us hate them, but if you’re in the latter group, that just means you need to do them more often. Full ROM squats are required for this! So, without further ado, lets set some new PRs today!
Warmup
30 burpee-wall balls
30 box jumps 24″
30 ankle-to-bar
WOD
Squat Clean
1-1-1-1-1-1-1
Cooldown
Row 1000m
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Thursday 091224
Well, its Christmas Eve, so anticipating that many of you will not be in this evening, as indicated earlier, we’re having a 10am drop-in class with a choice of WODS. There is no formal warmup or cooldown, its your choice. We’ll be closed Friday-Sunday and reopen for regular classes again Monday at 7am. Have a great weekend and happy holidays everyone!
Well, today was a great day!! It was Pick-your-Benchmark-WOD day and everyone did fantastic. Brian set a new PR on Cindy and Kelly did her first WOD with pullups as RX’d getting 5 complete rounds of Cindy with all but a few squats on a 6th round, so if you’re doing the math, she did 30 pullups as rxd today! In addition, the magic of Nicole seemed to have worked once again because Nicki got her first pullup today too! Way to go ladies!
Wednesday 091223
Warmup
Run 800m
50 double unders
Row 500m
WOD
4 rds for time:
95# SDHP, 15 reps
14 Turkish getups, 35# (7 ea side)
95# Thrusters, 15 reps
Cooldown
400m farmers walk, 44# KB in ea hand
Tuesday 091222
REST DAY
or
Warmup
2 rds
10 pullups
15 pushups
20 squats
WOD
Run 400m
20 burpee- deadlifts, 185#
20 KB swing, 53#
20 Box jumps, 24″
Run 400m
20 weighted pulups
20 slam ball, 25#
20 KTE
Run 400m
Post time and weight used for pullups to comments
Cooldown
3X5 front squat, 60,65, 70% 1RM
Monday 091221
Warmup
15 wall ball situps
15 burpees
15 2-count bicycle kicks
WOD
5 Rounds for Time
20 1-arm snatch (35# DB or KB, 10 each side)
20 pull-ups
20 Box Jumps
Cooldown
800 m run
stretching
Thursday 091217
OPERATION GOOD SAMARITAN (FROM BRASS RING FITNESS)
Full Mission Profile
Situation:
Recent human intelligence and satellite reports confirm that the high level Taliban leader is in hiding in a small mountainous village in a rugged area of Afghanistan. This individual is one of NATO’s top 10 highest priority targets, and is not expected to be staying in the same place for very long. Currently the target and his small group of Taliban fighters are strong arming the village, recruiting fighters by threatening families that they will kill wives and children if the men do not join them.
Objective:
It is essential that your Special Operations team takes him out before he is able to move to another location.
Mission Parameters:
Your team will have 30 minutes from the time of insert to extract to complete the mission. Failure to meet this time-line results in the compromising of your team and the endangerment of the villagers.
FMP WORKOUT
Insert:
100 Step Ups – each leg (picnic table seat aprox 20-24″)
Action at the Objective:
10 Kettlebell Thrusters – right arm
10 Burpees
10 Kettlebell Thrusters – left arm
10 Burpees
10 Kettlebell Snatch – right arm
10 Clapping Push Ups
10 Kettlebell Snatch – left arm
10 Clapping Push Ups
4 Rounds of:
10 Kettlebell Swings
10 Push Ups
Exfil:
100 Step Ups – each leg (picnic table seat aprox 20-24″)
Notes:
On insert and exfil – alternate legs on step ups 1 right + 1 left = 1
To help manage your time, assume you have a max time of 10 minutes for each phase.
Good luck. The people of the village are counting on you!
Wednesday 091216
Warmup
3 rds of:
10 pullups
10 pushups
10 GHD situps
10 OHS (45/35)
10 burpees
WOD
Push Jerk
1-1-1-1-1-1-1
Cooldown
10 right-arm sledgehammer swings
10 left-arm sledgehammer swings
Stretch
Monday 091214
Warmup
3X5 push press, 65, 75, 85% 1RM
WOD
Complete 4 rounds for time:
5 Power Cleans @ 80% 1RM
10 Strict Pull Ups
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row or 30 65# SDHP
Post times and loads to comments.
Cooldown
20 hollow/superman rolls
30 ring dips
40 situps
Thursday 091210
Warmup
5X5 OHS: 45, 55, 65, 75, 85, 95# (men)
35, 40, 45, 50, 55 (women)
WOD
AMRAP 20 min
10 squat cleans, 115#
20 pushups
10 box jumps, 24″
Cooldown
3X forward roll
10 inverted burpees
3X seal crawl
10 man makers
Tuesday 091208
Original mission taken from brassringfitness.com
Full Mission Profile – “Chimera”
Situation:
An American Civil Engineer was captured 8 weeks ago by a militant Islamic group while traveling with his Afghani business partner in Kabul. Both men were initially taken hostage; however the partner was released after a ransom was paid. There has been no mention of the kidnapping to the media in order to keep publicity from endangering the American’s life and making him more difficult to find.
The kidnappers have consistently moved from location to location, making a rescue operation impossible. Recently, however, reliable intelligence data has come in that places the kidnappers and their hostage in a training camp near Kabul for an extended duration.
The camp is located at about 8000′ in a mountainous region in Easter Wardak Province. It is heavily fortified and approachable only from a lower elevation. There are expected to be a large number of enemy forces there, which is presumed to be the reason they are not planning on moving their hostage.
Objective:
Deploy two separate fire teams under the cover of darkness to:
- Safely rescue hostage.
- Capture any enemy combatants (who were not killed in the raid)
- Destroy camp with incendiary grenades and high explosives
Insertion:
Fire Team ALPHA
Approach on foot and set up surveillance positions outside of camp to determine location of hostage and enemy guard movement patterns. When hostage location is reasonably determined Alpha will call in Fire Team Bravo. Alpha will then move in to camp to secure hostage.
Fire Team BRAVO
Insert via fast rope from helicopter after Fire Team Alpha has moved to secure hostage.
Actions at the Objective:
Fire Team ALPHA
Quickly move to expected location of hostage. Expect enemy resistance in close quarters combat fighting. Locate hostage and prepare to move out.
Fire Team BRAVO
Conduct high intensity raid to distract enemy focus from Fire Team Alpha, while destroying enemy camp. Use organized “violence of action” in the form of heavy fire and incendiary grenades to inflict as much damage as possible in a short time.
Extraction:
Fire Team ALPHA
Move hostage to a safe location within close proximity of camp. Call for helicopter pickup. Load hostage and extract entire fire team.
Fire Team BRAVO
Round up and take into custody remaining enemy forces. Destroy any remaining structures with high explosives and/or incendiary grenades. Call for extraction of prisoners and team.
Timeline:
From the time Alpha begins execution of mission, the total time on target, all the way up to extraction for both teams should not take longer than 30 minutes, in order to ensure adequate fuel for helos to safely return to base. Anything longer than 30 minutes should be considered mission failure.
FMP Workout
ALPHA
Insertion:
3 Rounds of:
Run 400 Meters/R0w 500 meters/or 75 double unders 25 Burpees
Actions at the Objective:
30 – 20 – 10
Squat Jumps Pull Ups Kettlebell Swings (35lbs)
Extraction:
50 45# Front squats
BRAVO
Insertion:
3 Rounds of:
10 Deadlift (185 – 225lbs) Rope Climb (or 20 Dead Hang Pull Ups)
Actions at the Objective:
21 – 15 –9
Thruster (75 – 95lbs) Knees to Elbows 24″ Box Jumps
Prepare for Extraction:
2 Rounds of:
50 walking lunges 10 Clean and Jerk (95 – 135lbs)
Monday 091207
Warmup
Row 1000m
60 double unders
50 situps
40 lunges
30 pushups
20 pullups
10 burpees
WOD
Shoulder Press, 1-1-1-1-1 reps
Push Press, 3-3-3-3-3 reps
Push Jerk, 5-5-5-5-5 reps
Post loads to comments.
Cooldown
Stretching
Sunday 091206
WOD sequence courtesy of Sealfit.com, scale as necessary…
Warm Up: Cindy: AMRAP 20 minutes: 5 pull-ups, 10 push-ups, 15 squats
Work Capacity: The Exercise
5 Rounds for time:
15 x The Exercise (95#) Hang squat snatch followed by OHS
Run 400
Durability: Active Stretch
Sub for Run 400m: Row 400 or 35 4-count mountain climbers
