5/1/2021

Travis Manion Memorial WOD
9:00 a.m.
There are no Unconventional Classes today.

4/30/2021

HERO WORKOUT
“THE CHIEF”
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(last done 1/29/2021)

4/29/2021

SKILL
EMOM x 8 MINUTES
MIN 1 – 4 Kip Swings + 2 Kipping
Pull-Ups + 2 Toes to Bar
MIN 2 – :40 Slow Inch Worms w/ Push-Up

WORKOUT
3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar

4/28/2021

WORKOUT
EVERY 5:00 x 5 SETS*
20 Russian KB Swings (70/53)
20 Alt. Goblet Reverse Lunges
30/25 Cal Bike
*Rest remaining time before next set

4/27/2021

STRENGTH
ON A 15:00 RUNNING CLOCK…
Builld to a Moderate-Heavy Complex
1 Front Squat +
1 Thruster +
1 Push Press

WORKOUT
FOR TIME
120 Double Unders
40 Thrusters (75/55)
500/400m Row
40 Thrusters
120 Double Unders
-Time Cap 10:00-

4/26/2021

WORKOUT
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each
round. 100m, 200m, 300m etc…

POST-WORKOUT
STRENGTH
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts

Join us Saturday, May 1 at 9:00 a.m.

For the Travis Manion Foundation WOD

Travis Manion 1980-2007

On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. His courageous acts allowed every member of his patrol to survive.

The Travis Manion Foundation strives to unite and strengthen communities by training, developing, and highlighting the role models that lead them. We develop programs, training opportunities, and events designed to empower veterans and families of the fallen, and then inspire them to pass on their values to the next generation and the community at large.

4/23/2021

EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 – :45 Row-Bike-Run (EZ)
MIN 2 – Handstand Option
Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk
Option 3: 7-10 Pike Push-Ups
Option 3: :30 HS Hold

WORKOUT
FOR TIME
100 Double Unders
Immediately Into…
25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups
Immediately Into…
100 Double Unders

4/22/2021

WORKOUT
3 SETS FOR QUALITY
AMRAP x 6 MINUTES
10 DB Floor Press (50/35)
8 Strict Pull-Ups
6 Sumo Deadlifts
-Rest 2:00 b/t Sets-

FINISHER
FOR TIME
100 Single DB Glute Bridges*

4/21/2021

NCFIT BENCHMARK
WORKOUT
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)