Author Archives: AB

HERO WOD – “RANKEL”

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

WORKOUT OF THE DAY

“Rankel”

20 min AMRAP

6 Deadlifts 100/70kg

7 Burpee Pull-ups

10 Kettlebell Swings

200m Run

 

DEADLIFT DAY

WORKOUT OF THE DAY

A. Deadlift

3 sets of:

10 RDLs @60% Deadlift 3RM

3 Box Jumps (Straight Leg Intent)

C. 3 sets of:

10 Rower Hamstring Curls

10 Suitcase DL each arm 32/24kg

For time:

22-16-10-16-22

T2B

DB Hang clean and jerk 22.5/15kg

CHOOSE FROM THE BUFFET

After a partner workout to get the blood flowing, you can choose from the Training Buffet – Intervals, ZUU or Mobility.

WORKOUT OF THE DAY

In pairs:

2km Row (swapping every 500m)

2 min Plank together

1km Row

1 min Plank together

INTERVAL OPTION

20 min continuous Run

4 x 100m Surges @ some point throughout

ZUU OPTION

10-9-8-7-6-5-4-3-2-1

Xplodes

Sumo Scissors

Frogs

1 min rest

21-15-9

Half Hindus

Cobras

2 min Rest

100m Bear Crawl or Gorillas

MOBILITY OPTION

2 min Couch Stretch each leg

30 sec Deadhang

5 min V-sit

30 sec Deadhang

5 min Deep squat

30 sec Deadhang

SKWAT DAY


“I Commit!  I won’t Quit!”

Need a little inspiration?  Check out this vid of a guy who weighed 300lbs….lost it, and ran a 100mile race.  We all have the ability to change.

WORKOUT OF THE DAY

A. 10 Minute EMOM

1) 8 Front Squats @40%

2) 8 Back Squats @40%

B. 12 minute AMRAP of:

10 OH DB Lunges (Right) 15/10kg

15 Wallballs

10 OH DB Lunges (Left) 15/10kg

100m Run

TECHNIQUE TUESDAY COMING AT YA!

WORKOUT OF THE DAY

15 min EMOM

1 – 10m Handstand Walk/Face to Wall Shoulder Taps 12/Box Handstand Weight Shifts/ 30 sec Front to

Wall Handstand Hold

2 – 8 Strict Toes to Bar/Straight Leg Raise/High Knee Raise

3 – 3 Strict Ring Muscle-ups/5 False Grip Ring Pull-ups/7 Normal Grip Ring Pull-ups/10 Ring Rows

B. Teams of 3, alternate rounds for 9 rounds in total of:

20/16 Cal Bike

10 Alternating Dumbbell Snatches 22.5/15kg

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