Remembering: One Year Later A year ago, Dan “Afghan’s” brother-in-law, Wes, who was a member of the US Navy, was tragically killed in a helicopter accident. Many of you participated in a workout in his honour, raising money in the process. It was an emotional, but inspiring workout to watch. Dan shared this story on Facebook earlier today. Although it’s incredibly hard to hear his sister share her story, it’s very well written and incredibly informative about the dire state of the Navy’s helicopters. I highly recommend. And I also recommend having tissues handy. You’ll need them. And to Dan and your family: Our hearts continue to go out to you. Friday: Warm-up: (10-15 minutes) A). 20/20 sit cross-legged and reach 20 Glute Bridges 20 Good Mornings 15 Back Squats B). Empty Bar: 10 Tall Cleans 10 Front Squats 10 High Hand Power Clean 10 Hang Power Clean Strength (15 minutes for each movement) A). Box Squat: 6 x 3 B). Power Clean: 6 x 2 Conditioning: “Core Blast” EMOM: 10 min 20s hollow rocks 20s russian swings 20s rest Saturday Warm-up: (20 minutes) A). Coaches Choice of glute and hamstring warm-up B). 5 minute EMOM of 10 Wall Balls then 5 minute EMOM of 5-10 Supine Ring Rows Strength: (15 minutes) Deadlift 5×3 @ 75-80% Conditioning: 15 minute AMRAP of: 5 pull-ups 15 wall balls 30 double unders
Posted on: Fri, 09 Jan 2015 17:30:02 +0000