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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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#
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
5k Run
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
4x Rounds
15x Pull-ups
15x Deadlift 155#/105#
400m Run
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
In this episode Gene and Heather work their way through the book “Warrior of the Light” by Paulo Coelho and share some of the most impactful pages and comments with you.
5x Rounds
5x Push-ups
10x Goblet Squats
15x Sit-ups
20x Air Squats
400m Run
20-20-15-15-10-10-5-5
Crunches
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
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
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
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
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Two types of people to cut personal ties with and ways to practice detachment.
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