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 (sit cross legged and get both elbows on the ground first. If you can do that, then keep one arm on the ground and reach up to the sky with a straight arm with the other arm to open up the peck).

20 Glute Bridges
20 Good Mornings
15 Back Squats

B). Empty Bar:

10 Tall Cleans
10 Front Squats
10 High Hang 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