Hero Friday

Hero Friday


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.




Strength : Front Squat
Find a 1 rep max, PR attempt

WOD : “Jack”
10 Push Press 115/75
10 KB Swings 53/35
10 Box Jumps (full stand, step down) 24/20

S : 8 Reps, 75/55, 35/26 Russian Swings, Step Ups
L1: 95/65, 53/35 Russian Swings



Core Power
2m AMRAP, Weighted Situps 53/35 KB
2m AMRAP, KB Getups
– Rest 1m
2m AMRAP, P-Sac Squat
2m AMRAP, Supermans
– Rest 1m
5 Minutes
ME 4Arm Plank
then AMRAP Burpees


Conditioning: 20m AMRAP
Run 400m
10 Push-Ups
10 Step Ups (Box jumps) 24/20
– Rest 1 min


The Program : you know the rules. 2018 Open Competitor Meeting in 1 Week. Plan to be there (both locations). More details MONDAY.

1. Strength and WOD

2. Press
– rest 1:00 after each set then perform 5 strict MU, rest 1:00 then next set

3. 10m AMRAP
10 OH Lunges (backwards) 5/5, 35/26 KB each hand
10m Front Rack Carry
10m OH Carry
10 KB Thrusters
10n Front Rack Carry (walk backwards)
10m OH Carry (walk backwards)
10 Dbl KB Swing (eye high)

4a: 3x60s reverse snow angel, 5s tempo (one direction), rest 60s
4b: 3×3 TGU (each side, alt) 70/53

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