(208) 316-3171Email Us2346 Eldridge Avenue, Twin Falls, Idaho 83301

Month: May 2019

Surprise Saturday June 1

THERE IS NO SPARTAN TRAINING OR WOD AT THE GYM TODAY!! MEET COACH NESTOR AND COACH BECKY AT THE SUNWAY SOCCER COMPLEX AT 8AM

REMEMBER WESTERN DAYS WILL CAUSE SOME ROAD CLOSURES. THE MAIN ENTRANCE IS UNDER CONSTRUCTION, PLEASE DRIVE IN FRONT OF XAVIER SCHOOL TO ENTER THE SOCCER FIELDS.


Teams of 4
150 Burpees
INTO
3 Rounds
200ft Handstand Walk (or Bearcrawl)
200 Ft Overhead Walking Lunge w/Wreck Bag 50/35
THEN
100 Bear Complex w/ Wreckbag
INTO
3 Rounds
200 ft Partner Carries
200ft Partner Sled Pulls
THEN
KB Throwing Competition

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Friday May 31

1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.
Rx Barbell – 95/65
Rx Box – 24″/20″

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Thursday May 30th

6 Rounds: 
30 AbMat Sit-ups
200m run
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
30 min cap

Stamina Training (6:00pm – 7:30pm; open to all members and drop-ins)
For weight and time:
800m Run
21 Power Cleans (unbroken)
400m Run
15 Power Cleans (unbroken – increase weight from previous set)
200m Run
9 Power Cleans (unbroken – increase weight from previous set)

1000m Row
21 Power Snatch (unbroken)
500m Row
15 Power Snatch (unbroken – increase weight from previous set)
250m Row
9 Power Snatch (unbroken – increase weight from previous set)

2400m Bike
21 Deadlifts (unbroken)
1200m Bike
15 Deadlifts (unbroken – increase weight from previous set)
600m Bike
9 Deadlifts (unbroken – increase weight from previous set)

Score total time it takes to complete entire workout and weight for each set of each lift (e.g. 39 minutes, 75#, 95#, 115#; 55#, 75#, 95#; 185#, 225#, 275#)

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Wednesday May 29

Teams of 3
“Bar Star” Part #1
AMRAP 7 – Max Overhead Squats
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105
Rest 3:00
“Bar Star” Part #2
AMRAP 7 – Max Push Presses
First 50 Reps – 115/75
Second 50 Reps – 135/95
Time Remaining – 155/115
Rest 3:00
“Bar Star” Part #3
AMRAP 7 – Max Deadlifts
First 50 Reps – 185/135
Second 50 Reps – 225/155
Time Remaining – 275/185

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Monday May 27

THE FIRST HEAT WILL START AT 8AM, WITH HEATS RUNNING ABOUT EVERY 30 MINUTES UNTIL 11AM
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run 
Modifications and scaling provided by coaches.

 
Medal of Honor Citation:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

ALTERNATE HERO WOD
“Holleyman”
30 Rounds
3 HSPU
5 Wall Balls 20/14
1 Power Clean 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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Saturday May 25

WOD

“Cement Mixer”
On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar

Obstacle Course Race Training (6:45am – 8:00am; open to tall members and drop-ins)
AMRAP25:
400m Run
1 Multi rig (ropes or rings) ascent
400m Run
30 push-ups
400m Run
30 KBS (53/35#)
400m Run
30 Lemon squeezes
*3 min break
AMRAP25:
800m Run
20 Sand/Wreck bag tosses (50/35#)
20 Wreck bag squats (50/35#)
20 Over the wreck bag burpees
600m Run
2 Spear throws (20 air squat penalty per miss)
20 Box jumps (24/20″)
20 Switch lunges (10/leg)
400m Run
20 Sand/Wreck bag tosses (50/35#)
20 Wreck bag squats (50/35#)
20 Over the wreck bag burpees
200m Run
2 Spear throws (20 air squat penalty per miss)
20 Box jumps (24/20″)
20 Switch lunges (10/leg)

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Thursday May 23

5K Run

Stamina Training (6:00pm – 7:30pm; open to all members and drop-ins!)
For time:
100 DU’s
90 Sit-ups
80 WB’s (20/14#)
70 Box Jumps (24/20″)
60 Pull-ups
50 Burpees
40 Push Press (95/65#)
30 OHS (95/65#)
20 SDLHP (95/65#)
10 Power Snatch (95/65#)
10 SDLHP (95/65#)
15 OHS (95/65#)
20 Push Press (95/65#)
25 Burpees
30 Pull-ups
35 Box Jumps (24/20″)
40 WB’s (20/14#)
45 Sit-ups
50 DU’s
*50 min time cap

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