Wednesday 11.10.2021

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Today the United States Marine Corps celebrates 246 years of uncompromising service to country; a tradition of sacrifice and commitment, honored in this life and the next; until there is no war, but peace. 

T.M. Mike Giving our 8am-ers a demo on to GET SOME! Amazing technique in execution of the Full Clean & Jerk, Comrade… YESSSSSS!

Warm-up Drills
I. Foam Rolling & Dynamic Series
II. Run 4-800m, or Row 5-1000m
III. Mobility Drills
*Armbar Stretch and KB Sink Drills / Turkish Get-up review & Warm-ups.

Impact/Focus: Kettlebell Dynamics, Turkish Get-up ‘Movers’ & Armbars

4 Rounds, on the 3:00, executed for quality of the following tasks:
(Each round is Task 1 + Task 2 vs 3:00)

Task 1
2-4 x Turkish Get-up w/ 12ft x Overhead Carry (4 reps total, alternating sides)

Task 2
Upon completing the TGU “Movers” in the time remaining for the work interval…
Perform a 5 rep ‘Breathing Ladder’ for each Round’s progression of Kettlebell movements;

Round 1: 2-4 x TGU “Movers” & 1-Arm Russian Swing Breathing Ladder (1-5)
Round 2: 2-4 x TGU “Movers” & 1-Arm KB Snatch Breathing Ladder (1-5)
Round 3: 2-4 x TGU “Movers” & 2-Arm Russian Swing Breathing Ladder (1-5)
Round 4: 2-4 x TGU “Movers” & 2-Arm American Swing Breathing Ladder (1-5)


  • One approach to weight progression today when planning/setting up for both the Impact/Focus and the Hero WOD would be 16kg or lighter for Round 1, 16-20kg for round 2, 20 to 24kg for round 3, 24 kg for round 4.
  • Warm-ups for working weight will close the gap before kicking off “Nate” tribute training for the day.
  • Example of the breathing ladder: One rep Right Arm, One Rep Left Arm, One Recovery Breath… Two reps Right Arm, Two Reps Left Arm, Two recovery breaths. Etc, to five reps and five breaths.
  • Today’s four dynamic Kettlebell movements build into a solid preparation for moving well with the Heavy American KB Swing tasks relative to Hero WOD “Nate”.

Post scores to comments.

Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)


  • Scaling for movements, weight, or format will be covered during the whiteboard brief.
  • Compare to scores from 01.14.2019.
  • Blog/Training Post link found by clicking HERE.)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation. Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.

During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

In addition to being the recipient of the Bronze Star – given for “heroic or meritorious achievement or service” – Hardy earned two Navy and 

Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, the Armed Forces Expeditionary Medal, the Afghanistan Campaign Medal, the Iraq Campaign Medal, the Kosovo Campaign Medal, the Global War on Terrorism Expeditionary Medal, the Global War on Terrorism Service Medal, three Sea Service deployment awards, the NATO Medal, the Expert Rifle Medal and the Sharpshooter Pistol Medal.

Link to website for Nate Hardy via Arlington found HERE.

Post scores to comments.


Samy Daghir

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