WOD & Blog

Warm-up Drills
I. Speed Rope 2:00
II. Dynamic Mobility
II. 2-3 rounds of
7 x Ring Rows
10 x Hollow Rocks
15 x Air Squats
(Wall+Bench Therapy)
III. Mobility

Impact/Focus: Push Press
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push Press.

Push Press x 2-2-2-2-2-2-2

Notes: Utilizing adequate rest between sets, athletes should plan a thought-out approach for navigation of sets/reps; as load increases the intent is to climb through each workload with sound technique and explosive execution.

The Push Press ideo link and movement points of performance found HERE.

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Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Back Squat.

Back Squat 2-2-2-2-2 (35X1 Tempo)

Notes: Description of the tempo for today’s back squats can be explained further HERE.

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Skill Development WOD: Double-under Ladder
Complete the following work/rest intervals for Double-unders.

50 x Double-unders
Rest time to complete
35 x Double-unders
Rest time to complete
20 x Double-unders
Rest time to complete
35 x Double-unders
Rest time to complete
50 x Double-unders

Notes: After each round has been completed, rest the exact amount of time it took to complete before moving into the subsequent workload. Scaling for single-unders for today will be 2:1.

Post total working time for all five sets to comments.

ANNOUNCEMENTS
— Our February on-ramp class begins tonight Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00/Run 400m (Wipe off feet)
II. 2 rounds of
7 x Hindu Push-ups
10 x Barbell Row
10 x KB Swings
III. Mobility

Impact/Focus: Barbell Row
Warm up as needed before completing the following workload of Barbell Rows.

Barbell Row 8-8-8-8-8

Notes: Movement Demo HERE. Complete the repetitions with strict form of the back position.

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“Cryoseism”
Complete 21-18-15-12-9-6-3 reps for time of
Burpees
GHD Sit-ups
‘American’ KB Swings (24/16)

Notes: Burpee repetitions will be chest to deck and full extension at the top of the rep or 6″ target will be assigned to the athlete. Rx GHD repetitions will be with one arm extended to the ground for contact.

Post times to comments.

ANNOUNCEMENTS
— Our February on-ramp class begins Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. Dynamic Mobility Drills
III. 2 rounds of (w/ 1 Dumbbell 5L+5R)
10 x Dumbbell Press
10 x Dumbbell Front Squat
10 x Dumbbell Thruster
10 x Dumbbell Snatch
IV. Mobility

Impact/Focus: Power Snatch 5 x 5 Barbell Cycling
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every 2 minutes for 6 Rounds (12:00 total working time)
complete the following:

5 x Power Snatch

Notes: Execute these working sets/reps unbroken, utilizing the same weight across all sets is ideal if a challenging load (glass ceiling consideration 60% 1RM Range). If sets are fast, explosive, and cycled with sound technique then weight increases may be applied. The magic is in the movement, freaks, get some.

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“6 Rings”
Complete for time
Row 500m
—
Then complete the couplet of
15-12-9
Dumbbell Thrusters (50/35lbs)
Chest-2-Bar Pull-ups
—
Row 500m

ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Jerk
III. Mobility

Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload for Clean & Jerk.

Clean & Jerk 3-3-3-3-3

Notes: Today’s repetitions will be power clean + push jerk. Focus should be on cycling the barbell for speed and technique. Athletes are encouraged to practice a smooth transition from the catch of the power clean directly into the drive of the jerk.

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“Pregame”
Complete max rep in the time allowed for each movement
3:00 x Power Clean
3:00 x Handstand Push-ups
3:00 x Double unders
Rest 1:00
2:00 x Power Clean
2:00 x Handstand Push-ups
2:00 x Double unders

Post total weight lifted and reps completed to comments.

ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Ring Rows
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Back Squat.

Back Squat 3-3-3-3-3 (33X1 Tempo)

Notes: Description of the tempo for today’s back squats can be explained further HERE.

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“George Forearm”
Complete for time
2-2-2-2-2-2 x Rope Climbs
18-16-14-12-10-8 x ‘Russian’ KB Swings (32/24)

Notes: Scaling for today’s rope climbs will persist of 3:1 of pulls to standing or 9 x Ring Rows.

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ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm.
Tell your friends!

Warm-up Drills
I. Row 3 Minutes
II. 3 Rounds of
7 x Med Ball Cleans
7 x Push-ups
III. Mobility

”Deception Tactics”
Complete the following for time

5 Rounds of
10 x Ring Dips
10 x Devil Press (45/25lbs)

5 Rounds of
10 x Thrusters (75/55lbs)
10 x Box Jumps (24/20”)

Notes: Use bumper plates for the Devil’s Press (ie. Burpee Pick-ups), the repetition begins standing over the bumper plate, the athlete executes a burpee with hands supported on the weight plate for the pushup. When returning to the standing position the bumper plate from the ground to hip and subsequently overhead to arms fully extended. Athletes may utilize either a snatch style or a pull-push ‘clean’ style method to hoist the weight overhead at the end ROM (range of motion) for each repetition. Scaling for Ring Dips will be 1:1 for subbing in box/bench dips or static dips (use of bands is only for static dip progressions, not ring work). Scale load and heigh accordingly for the Thrusters and Box Jumps, respectively.
By all means, get some, freaks.

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Skill Development
4 Rounds of
(L-sit/V-sit for maximum time x :45 rest)

Notes: L-sit/V-sits are on the paralettes or matadors today (dumbbells may work for those who’s levers facilitate their utility), keep a strict adherence to the standards of this hold.

Post training to comments.

ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

Impact/Focus: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 2-2-2-2-2 (increasing)

Notes: Work up to a heavy two rep or 2 rep record today providing 5 heavy sets have been accomplished. Get some, freaks.

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“Slam-braap”
Complete as many rounds and repetitions as possible in 10:00 of

Row 21kcal
21 x Remedial Slamball (30/20lbs)
Row 15kcal
15 x Remedial Slamball (30/20lbs)
Row 9kcal
12 x Remedial Slamball (30/20lbs)

Notes: One Round is the complete 21-15-9 couplet. Remedial Slamball is a modification to the Range of Motion for the traditional Slamball movement which will emphasize aspects of the points of performance commonly lost early in training applications. Practice makes perfect possible.

Post scores to comments.

ANNOUNCEMENTS
– Our February on-ramp class begins next Tuesday February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

“Barbara”
Five rounds, each for time of:
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Rest precisely three minutes between each round.

Notes: Scaling will be provided to athletes on an individual basis. This may include a reduced rep load, reduced rounds to be completed, and/or a combination of both.

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Clean
5 x Front Squat
5 x Push Jerk
III. Mobility

Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload of Clean & Jerk every :75 for 8 total rounds.

2 x Clean & Jerk

Notes: Athletes may increase weight as form allows today. Repetitions do not have to be touch & go from the floor.

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“Farm Land”
Complete 5 rounds for time of
15 x Bumper Ground-2-Overhead (45/25)
100ft x Bear Crawl
100ft x Farmers Walk

Post times to comments.

Warm-up Drills
I. Jump Rope or Run 2:00
II. 2-3 Rounds of
5 x Push-ups
10 x Air Squats
10 x KB Swings (24/16kg)
III. Mobility

“Miles”
Complete as many Rounds/Reps as possible in 60:00 of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m

Notes: Scaling for the time domain of this brutal Hero WOD will be at 45 minutes and 30 minutes respectively based on the individual athlete. Scale loads accordingly to facilitate both of the barbell movements as needed. Muscle-ups may be Ring or Bar Muscle-ups and will scale for today 1:2 for Pull-ups and Scaled Banded Pull-ups. Handstand Push-ups scaling, Abmats for GHD Sit-ups, and conversion to traditional style Wallball repetitions will all be 1:1. Get some, freaks.

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About Sgt. Sean Henry Miles:

“No greater love than he who lays down his life for his friends.”

Sean Henry Miles was born in New York, and though he was raised in Virginia, always considered himself a New Yorker.

Sean was the type of Marine that is the backbone of the military. He was the type of man that few men can be, but that most spend their lives trying to become. Self-sacrifice came second nature to Sean, and he spent his life not only knowing right and wrong, but defending and protecting his fellow man, all the way to the very end.

When his unit began to fall under attack, he saw one of his Marines pinned down and panicking. Sean selflessly and instinctively pushed him to safety, but exposed himself to enemy fire in the process.

Sean has made his mark in this world, in so many ways, and his memory and legacy live on in his family, his son, his friends, his fellow Marines, and even those who simply hear about the life that he led.

Sergeant Sean Miles was posthumously awarded the Bronze Star with V for Valor for his bravery and courage.

Article Excerpt Describing Sgt Miles:

Camp Lejeune Marine killed in Iraq
CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.

Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.

Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.

“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”

Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.

“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.

Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said.