Four sets of:
Back Squat x 4 reps (@ 80% of 1-RM)
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps each arm @2111
Rest 60 seconds
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
5 Strict Pull-Ups
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Power Cleans (155/105 lbs)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees over the Bar
60 seconds of Rest
*Power Cleans should be slightly heavier than normal.
For Time:
100 pullups
100 pushups
100 situps
100 air squats
*complete all reps of one movement before moving on to the next.
*scale appropriately, coaches will provide input on scaling movements.
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”.
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.
The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.
A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 5 reps
Handstand Walks x 15 feet
Pistols x 5 reps each leg”
“Tabata – CardiOly”
Complete Eight Sets of:
“20 seconds of work, 10 seconds of rest” for each of the following exercises:
1. Tabata Row for Calories
2. Tabata Power Snatches (75/45) (Rx+ 95/65)
3. Tabata Single-Unders (Rx+ = DU)
4. Tabata Power Cleans (115/75) (Rx+ = 135/95)
**Complete all 8 sets of one exercise before moving on to the next.
Take 10-15 minutes and build to today’s 1-RM Squat Snatch.
For time:
42 Kettlebell Swings (53/35)
21 Alternating Reverse Lunges with KB Goblet Hold (53/35)
21 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Pull-Ups
18 Kettlebell Swings
9 Alternating Reverse Lunges with KB Goblet Hold
9 Pull-Ups
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position and bring knees as close to chest/elbows as possible.)
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Handstand Push-Ups
*Power Cleans should be heavy and should almost require you to do singles.
*Rx+ = Strict HSPU
After the class warmup, take 5-7 minutes to warmup to your deadlift weight for the MetCon. Don’t go for 10 unbroken right now, try to get to a weight where you can pull 3-4 without much struggle.
In teams of two, partners alternate whole sets to complete 5 sets each of:
20/15 Calorie Assault Bike
20 Wall Ball Shots (20/14 lbs)
10 Unbroken Deadlifts (pick your weight)
*The goal is to pick a weight that you can do all deadlift sets unbroken, but is still challenging enough to make you fight for the last 1-2 reps on each set.
*Use this to record the deadlifts from the MetCon.
**These sets must be Unbroken**
In teams of three, complete as many rounds and reps as possible in 20 minutes of:
30 Calorie Assault Bike
30 Power Cleans (135/95 lbs)
30 Toes to Bar
*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time.
**The only exception to this is on the bike, in which the “non-working” partner must be in a static double KB Front Rack hold while calories are being accumulated.**
***KB weights: (35/26)***
Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Single-Unders x Max Reps
Rest 4 minutes between sets
Rx + = Double Unders
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