Tony Blauer – “Know Fear”

Tony Blauer – “Know Fear”

We are joined by Tony Blauer [@TonyBlauer] creator of the SPEAR System [@Spear.System]. With 40+ Years in martial arts, self-defense, defensive tactics, and the combatives industry he likely has more experience in teaching Self Defense than anyone alive. He has a saying that rings true not only in Martial Arts but in LIFE; “People who manage fear, manage to fight”, listen in as we dig into what getting to “know fear” can do for you.

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06-28 to 07-04

06-28 to 07-04

06-28

OPERATION RED WINGS MEMORIAL WOD
https://murphsealmuseum.org/about/operation-red-wings/

5x Rounds
28x push-ups
28x sit-ups
28x slamballs *heaviest load possible
28x overhead walking lunges 45#/35# plate
28x deadlifts 135#/95#
28x kettlebell swings 55#/35#

06-29

20-19-18-17-16-15-14-13-12-11-10
Push Press 2xDB AHAP#
Goblet Squat AHAP#

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

06-30

5k Run

07-01

1x Clean
1x Shoulder to Overhead
1x Front Squat
1x Shoulder to Overhead

8x Rounds 155#/105#

*Barbell movements are completed as a ‘complex’ – do not take hands off of the bar until all movements are complete.
**Scale to barbell weight you can complete, or use 2x DB’s

FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

07-02

4x Rounds
15x Pull-ups
15x Deadlift 155#/105#
400m Run

07-03 04

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

06-28 to 07-04

06-21 to 27

06-21

5x Rounds
5x Push-ups
10x Goblet Squats
15x Sit-ups
20x Air Squats
400m Run

06-22

20-20-15-15-10-10-5-5
Crunches
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps

06-23

3x Rounds (18:00)
1:00 Slam Balls
1:00 Sit-ups w/Plate 25#/10# (sit-ups)
1:00 Box Jump 24″/20″ (step-ups)
1:00 KBS #AHAP
1:00 Goblet Squat #AHAP
1:00 Rest

06-24

Tabata(s)(12:00)
16x Rounds :20s work :10s rest
Alternate Between: Hand Release Push-ups & Sit-ups

(WOD 20:00)
5x Rounds :40s Work / :20s Rest
Alt DB Snatch
DB Overhead Hold Lunges
Double Unders / Singles
Plank
*Use a DB weight you can complete 10x DB Snatch unbroken with

06-25

3x 5:00 Rounds (15:00)
10x DB Single Arm (L) Push-press #AHAP
10x DB Single Arm (R) Push-press #AHAP
10x Push-ups
200m Run
*Rest remainder of time under 5:00
**Use a DB weight you can complete 10x unbroken with

3x Rounds (Remainder of Class)
20x Box Step-ups with DB #AHAP
200m Single Arm (L) Farmers Carry #AHAP
200m Single Arm (R) Farmers Carry #AHAP

06-26 27

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim