Hero Saturday

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.

Warm up

Barbell complex #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

Movement standards

WOD

Rankel

20 minute AMRAP
6 Deadlifts w/155 m/225
7 Burpee Pull-ups
10 Kettlebell Swings w/53# m/70#
200m Run

Friday (Speed/ Go!)

Warm up 

Rowing technique #3

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

Skill

Body and hand positioning for double unders

WOD

3 rounds for time:

17 calorie row

65 double unders

* 7 minute time cap

Thursday (Volume/ Skill)

Warm up

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation (outward & upward)

Split snatch Warm up

5x

Bar on back press force the extension

Stationary OHL/ front rack lunge alternating with a 3 second pause

Split snatch/ clean technique

Jump and shrug

*Scare crow (snatch only)

Muscle snatch/ clean

Drop snatch/ clean in split position alternating legs

Split snatch/ clean

Skill

Rope climbs

WOD

20 minute AMRAP

10 split snatch alternating legs w/65 m/95

4 rope climbs

GoFit

Partner KB Warm up #3

Ping pong the following

3 reps

KB shuttle

KB single arm swing

KB clean (R/L)

KB snatch (R/L)

KB release

KB wall ball sub

Skill

KB SDHP

WOD

5x

20:40

-Push ups/ HSPU

-KBS

-Jump lunges

-KB SDHP

Day#45 (Loading/ Mental Toughness)

Warm up
TEAM KB/DB plank relay

800m run

KB/DB plank relay

Midline and shoulder reinforcement drill

Skill

DB snatches & single arm OH walking lunges

WOD

16 minute ping pong

15m single arm OHL right

7 DB snatches left

25m waiter walk right

15m single arm OHL left

7 DB snatches right

25m waiter walk left

Happy 40th Coach

Day#44 (Sole Lift/ Pace)

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

A- 5x squat clean thruster

Skill

Bar muscle up

B-10 minute AMRAP

200m run

7 bar muscle ups

GoFit

Warm up

Gymnastic holds

600m run

Hold the following positions

-Tuck

-Pike

-Hollow

-Straddle

Skill

Movement standards

WOD

4x

1 minute work: 30 seconds rest

-Shuttle run

-Pull ups/ ring row

-TTR