by rmartinez | Mar 21, 2020 | WOD Archive, workout of the day
Day 6 of the stupid coronavirus shutdown A Chaalenges Push ups = rest day Squats = 290 10k Kettlebell swings = rest day B. “Zachary Tellier” For Time10 Burpees10 Burpees25 Push-Ups10 Burpees25 Push-Ups50 Lunges10 Burpees25 Push-Ups50 Lunges100 Sit-Ups10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.” Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass. Tellier’s passing was first mentioned by...
by rmartinez | Mar 20, 2020 | WOD Archive, workout of the day
Day 5 of the stupid coronavirus shutdown A. Challenges Squat = rest day Push ups = 45 Double unders = 30 10k Kettlebell swings 5 rounds 10 swings 10 sit ups 15 swings 10 sit ups 25 swings 10 sit ups 50 swings 10 sit ups B. Body weight workout Buy in: 75 sit ups 5 roungs of: 20 curtsey lunges, total 20 dips (use a bench, box, chair) 20 burpees Cash out: 75 sit ups C. 2 rounds of: 30 Thrusters, bar or double db/ kb/ jugs. (single db,kb or jug do 15 each arm) 30 burpees 30 single leg deadlifts (holding bar, db, kb, jug or any odd object...
by rmartinez | Mar 19, 2020 | WOD Archive, workout of the day
Day 4 of the stupid coronavirus shutdown A. Challenges Squat = 280 Push ups = 4 Double unders = 30 10k kettlebell swings 5 rounds of: 10 swings 1 push press (bar or any odd object) 15 swings 2 push press 25 swings 3 push press 50 swings 4 push press B. Bodyweight workout For As Long As Possible From 0:00-3:00, 2 Rounds of: 10 Push-Ups 10 Jumping Squats Then, from 3:00-6:00, 2 Rounds of: 12 Push-Ups 12 Jumping Squats Then, from 6:00-9:00, 2 Rounds of: 14 Push-Ups 14 Jumping Squats Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible. C. Ladder in 12 minutes of: Front squat/ goblet squat/ carrying odd object squat Push ups Start with one of each, then 2,3,4,5…. Stay Fit...
by rmartinez | Mar 18, 2020 | WOD Archive, workout of the day
Day 3 of the stupid coronavirus shutdown A. Challenges Squats = 270 Push ups = 35 Double unders = 30 10,000 kb swing 5 rounds of: 10 swings 3 burpees 15 swings 3 burpees 25 swings 3 burpees 50 swings 3 burpees B. Body weight workout idea 4 rounds of: 50 lunges, total 20 elbow up downs 10 burpees C. For those with some equipment 5 rounds of: 10 squat cleans (bar, med ball, kb) 10 box jumps (step up to a chair) 10...
by rmartinez | Mar 17, 2020 | WOD Archive, workout of the day
Day 2 of the stupid coronavirus shutdown I will be at the gym 12 to 1 pm to hand out equipment. ( we still have some stuff) A. Body weight workout 1 mile run 50 burpees 1 mile run B. The 10k kb swings Brayant Challenge (Russian swings, to shoulder) 5 rounds of: 10 swings 5 push ups 15 swings 5 push ups 25 swings 5 push ups 50 swings 5 push ups C. From Bull: “Don’t Drop the ball” 20 lb medicine ball for guys, 14 for girls. Everytime you set the ball down you do 5 burpees 4 Rounds: 400m run w/ ball 25 wallballs (can do cluster if you don’t have space) 25 knee raises with ball between knees (can do situps holding ball if you don’t have a bar) 25 lunges holding...
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