Friday 11.11.2022

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Today we honor 6 United Stated Marines KIA 2005 Haditha, Iraq: they were Marine Sgt. David J. Coullard, Marine Cpl. Jeffrey A. Boskovitch, Marine Lance Cpl. Roger D. Castleberry Jr., Marine Lance Cpl. Daniel N. Deyarmin Jr., Marine Lance Cpl. Brian P. Montgome

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills)
IV. Training Overview, Set-up & Warm-up

“Unsung Six”
Work through the following:

6:00 x 2RM Front Squat (from the deck)
*Score is best weight lifted, must hit six attempts, climbing weight.

6:00 x 6 Rounds of 1 x Rope Climb & 11 x Push-ups
*Score time to complete or Rounds/Reps completed at the time cap.

6:00 x Run 1000m
*Score is time, remaining time is rest/prep thyself for what comes next.

6:00 x Sandbag Overs (Follow it)
*Score is max reps. Lift and navigate the sandbag up and over the log, then follow it = 1 rep.

6:00 x Burpee Jump to touch Rig
*Score is max reps, only resting must be flat on the deck (ie. bottom of burpee).

6:00 x Max Reps Barbell or Dumbbell Ground-to-Overhead
*Score is reps x weight selected at the end of the six minutes. Any method/lift/bumper weight selection may be used for this challenge. Example: 95lb Snatch while another athlete may perform dumbbell snatch alternating arms at 75lbs. Battle it out, freaks.

Post scores to comments.

Samy Daghir

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