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.

2021

Out with 2020,

Bring on 2021!

It is time to invest in YOU!

October Challenge

WALL SITS and Nutrition!!!

Prizes for:
1.  Accumulated wall sit time
2.  Longest consecutive wall sit
3.  Logging your daily nutrition in My Fitness Pal and staying within 5% of your goals

This will be the only time you hear us say “Start sitting!!!”

Everybody is doing awesome on their planks, keep it up!

You can plank at home, at the gym, at work…just keep track of your time and add it to the board.

There is still time to beat Sean!

 

What? 31 Heroes WOD

When? August 1, 2020

Where? New Realm Brewery

How? Sign-up at https://www.31heroes.org/events/

7/16/2020 At Home

WARM-UP
2:00 Cardio Choice
EMOM x 1 MINUTE
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees

STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**
*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side
-Rest :30 b/t Sets-

WORKOUT
AMRAP x 6 MINUTES
4 DB Push Pressice
2 DB Split Jerk
4 DB Ground to Overhead
Immediately into…2:00 Cardio Choice
Immediately into…
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 Ground to Overhead

7/15/20 At Home

DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…

BODYWEIGHT PUMP ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold

FULL-BODY SWEAT WORKOUT EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice (No Measure)

7/14/2020 At Home

WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats
*Hold DB Across Chest

STRENGTH
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows
*Focus on quality of rounds/reps over quantity

WORKOUT
AMRAP x 8 MINUTES 36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
-Rest 2:00-
AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
*Hold DB across chest.

MOBILITY

7/13/2020 At Home

WARM-UP
2:00 Cardio Choice into…
AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups

STRENGTH
5 SETS ON A 13:00 CLOCK
8 Single Arm DB Sumo DL High Pull (L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R)
8 Single Arm DB Push Press (R)
-Rest as Needed b/t Sets-

WORKOUT
ON A 13:00 RUNNING CLOCK…
3:00 Cardio Choice Immediately into…
AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean + Overhead
1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back

FINISHER + MOBILITY ON A 5:00 RUNNING CLOCK…
3:00 Max Plank Immediately into…
2:00 of Max Reps  of Sit-Ups, then…

MOBILITY