Quick, but deadly

Just described what you’ll feel like once you complete this very quick, low rep workout. Just remember to breath it all in.

Focus today on your ability to not red-line, or burn yourself out on the first running loop. It’ll benefit you to be fast, but steady.

Park loop x 1 (1 mile)

  • 30 x burpees
  • 30 x bj
  • 30 x dips
  • 30 x leg levers
  • 30 x mb sit ups
  • 30 x mb cleans
  • 30 x mb ball slams

Park loop x 1 (1 mile)

9/11 Memorial WOD

In remembrance of this Historic event of our country we are Honoring our Fallen.

Deep in meditation, prayer, and recalling all of the details of that day it is like a fresh wound at times, but to those that lost loved ones that day our Hearts are with you.

We as a Nation will never forget, and Honor those sacrifices with many a varied event in this wonderful Nation.

We will Honor 9/11 with our workout today starting early at 0530 at Mayfair Park, Westchester, IL. Come join us for this special event!

Team WOD – Rucks On!

Teams of two or three

At VB court – Row —> 2977 meters

Then –

• 343 x mb sit ups / team

• 100m sb & ruck run / ea

• 23 x kb snatches / each

• 100m sb & ruck

• 37 x push ups / each run / ea

• 100m sb & ruck run / ea

• 184 x flutter kicks / each

• 100m sb & ruck run / ea

• 40 x burpees long jump

Keep rowing until all meters are complete!

2977 victims total

2753 N.Y. victims – including:

• 343 FDNY

• 23 NYPD

• 37 PA

Pentagon –

• 184 Victims

Pennsylvania –

• 40 Victims

Step it up kiddos

A lighter side of of the week today to do a mental check, and get some required mobility prior to starting out today. Self care is important so you can make the best gains possible.

How about we open them hips by getting the flexors stretched in the mobility exercises in warm up, and strengthening them during the workout. Balance is key, and do not skimp on the small stuff like mobilizing the movers, and hinges!

Today we’re at Roos in Forest Park, IL

At steps

  • 60 x Hindu push ups
  • 50 x mb sit ups
  • 60 x mountain climbers each leg
  • 50 x v-up sit ups
  • 60 x squats
  • 50 x hip thrusters
  • 60 x mb oh lunges

Partner Hero WOD

R.E.D. Friday Hero WOD -‘Chapman’

A Hero in all rights. Awarded the Congressional Medal of Honor, our Nations Highest Award!

Here is his citation –

Partner Hero WOD – Vests On!

Buy in – 150 x kb swings (tag team)

Then **

  • 100 x push ups
  • 100 x mb sit ups
  • 100 x kb cl to OH
  • 100 x bj
  • 100 x sb cleans

**Details

• One Partner runs 200m

• Other Partner exercises

• Tag team after every run until exercise reps are finished

• All reps must be complete before moving on to next exercise

Man your sweaty stations!

Every single time I tell people to man their stations the tendency is to look as lost as possible as if I’d asked them to look for the corner in a square room! It never fails, that after description of exercises, movement standards, and walk through I would often ask the crew do you have any questions?

All would shake their collective heads and reply No. once the proverbial 3,2,1- Go is announced they start with the questions! Okay, what gives?!

This day you’re in the volleyball court at Mayfair Park so make sure you bring change of socks, and shoes.

5 rounds

Stations – @vb court

1)kb, 2)bw, 3)mb, 4)bw

1. 10 x kb snatches

Run to next station

2. 10 x Superman’s

Lunge walk

3. 10 x mb sit ups

Bear crawl

4. 10 x push ups

Crab walk

No snow, still you’re sled will go

Breaking out a sled for today!

Man, I’m excited to pull this tool out just as summer is coming to an end. No, not a party pooper however it will give you an insight to what the fall and winter WOD’s will have as a tool for you to use.

Yes, this brings another level of Fun (torture to some) for all to enjoy. Having said that here we’ll be able to eek out some pretty decent evaluations as to how your hips are doing. What? You see there are times we don’t notice that one leg / hip is kipping or being used more than the other and the energy expenditure is higher so you end up a bit lopsided because of it.

Although you’re working out, I’ll be checking you out while you do the sled pull for that allotted distance so we’ll have a dual function with a good tool.

Rucks – 15/20# dry

3 rounds

  • 50 x kb swings
  • 1 x hill climb

Ruck run 400m

  • Sled drag 200m (50/90#)
  • 20 x mb sit ups (no ruck)
  • 20 x wb
  • Details –
    Russian kb swings (12/16/20/24 kg)
    Hill climb – no run
    Sled has strap to be used around hips to display pulling force (see above)
    Mb sit up – lying down with ball above head while on floor- sit up with mb on chest and toss against wall and return to starting position
    Wall ball (wb) – ball just below chin, looking at 9’/10′ target – Squat, and dynamically stand-up while extending both arms throwing ball to target and returning to Squat position once ball has been caught from the descend of the throw

 

All exercises to be performed while wearing your ruck.

Magister Nosce!

No dumping allowed!

Training with kettlebells (kb) for any period of time you’ll always hear from your experienced lifters to control your kb from start to finish. Yeah, yeah, you’ve heard it all haven’t you?

Well, the crux is that from start to finish you should be breathing, splinting, swinging, stopping, breathing some more then lowering and Not Dumping your kb just because it’s your last rep.

Will you hurt yourself? Honestly there is a chance once it bounces around it may hit another object than hit you however it may bounce back and smack you really good. So, the other objects maybe another human being in the area so it’s good practice to control it, and not take that chance. I’ve heard some really stupid statements from former clients -“as long as it’s not me I don’t care..”, “well I’ve been lucky this longs so what?”, “you didn’t t tell me at the start of the WOD I couldn’t dump it!”

Really? I sometime daydream of every time they dump it bounces back just close enough to scare the crap out of them. My biggest peeve folks, it truly is. Respect the equipment. Take care of your tools.

Today at Roos Recreational Center, Forest Park, IL

For time –

  • Run 1 mile
  • 20 x push ups

⁃ Then

3 rds

  • 12 x kb clean
  • 10 x mb sit up
  • 10 x sb get ups
  • ⁃ Then
  • 3 rds
    • 10 x sb clean
    • 10 x mb burpee
  • Details
    1. Med ball (mb) sit up – sit up with kb above the head to between feet = 1 rep
    2. Sandbag (sb) get up – with sb on any shoulder proceed to stand up without sb touching floor
    3. Sandbag clean – with sb across feet proceed to clean sb to shoulders and stand upright = 1 rep
    4. MB burpee – perform a push up on mb, then spring up with mb in hands pushing ball over head = 1 rep
  • Magister Nosce!