3 weeks program
OTM 10 minute
Pull up 1 - 3 every minute on the minute
*Goal is grow reps of pull ups every week

• Back squat 1RM (10min.)
• Shoulder press 1RM (10min.)
• Deadlift 1RM (10min.)

• 2-3min. Row/Bike

• 60s. Spider lunge + twist

• 60s. Up/down dog

• 60s. Scale + trestch

• 60s. Shoulder rotation w/ stick

• 3x
  6-8 Back squat
  6-8 Shoulder press
  6-8 Deadlift
  30-45s. Hollow + Arch

• Work on: Back squat/Shoulder press/Deadlift

Roddintervaller 12x2/1min
Note worst /500m split

Front Squat

3 x 3 x 70%
1 x 2 x 80%

HERO WOD
“Mogadishu Mile:”
4 Rounds for Time
19 Dumbbell Ground-to-Overheads
19 Dumbbell Front Squats
19 Dumbbell Push-Ups (each hand)
400 meter Dumbbell Run

Background: This hero workout is dedicated to the members of the 3rd Battalion, 75th Ranger Regiment, and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, who went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship on October 3, 1993.
The symbolism of the “Mogadishu Mile:”
– You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your dumbbell during the run to symbolize the gear the soldiers carried.
– 19 reps to one honoring each soldier of Task Force Ranger killed during the battle and the day after.
– Ground-to-Overheads as the soldiers held up their rifles the entire time
– Squats as they sought cover behind anything available
– Push-Ups as they fell to the ground and had to get back up
– Don’t let the dumbbell go – symbolic for the dedication the soldiers showed towards their creed to “not leave a man behind.”

Warm up
EMOM 12 (work 40/rest 20s)
1) Row
2) ring rows
3)KB press (KB on väärin päin)
4) Ulkokierto kuminauhalla 20s e/s

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4 rounds of quality
A: 10-12 x DBL DB bent over row (rpe 7)
1min rest
B: 10-12 x DBL DB push press (rpe 7)
2min rest

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A)
2x alternating
A) AMRAP 3
3 sHSPU
6-8 sT2B
B) 3 min easy bike/row/ski (Zon3/green)

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B)
2x alternating
A) AMRAP 3
3 x kHUPSU
4 ring/bar MU or 8-10 butterfly pull up
B) 3 min easy bike/row/ski (Zon3/green)

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C)
2x alternating
A) AMRAP 3
17/12 cal Assault bike
20m x farmers carry 32+/34+kg
B) 3 min easy bike/row/ski (Zone4/yellow)

For time :
4 rounds
20 Alt. dumbell snatch @22,5/15kg
20 Burpee
Timecap : 15 mins

EMOM 10 mins

2 Bear complex in each min
Start around 60%of your 1rm cl&jerk
- add weight each min if form allows
- no fails

Bear Complex :
Clean (any style)
Front squat
STOH
Back squat
BTN STOH

Tempaus

Focus on extension and catch

Snatch balance up to a heavy 3
Tall Snatch + Hang Snatch 5x 1+1
Snatch pull from the floor + hang snatch pull 5x 1+5 (3s hold in the top on the last one)

Aabbs