November 9th, 2016

Wednesday

ANNOUNCEMENT: 

On November 10, 1775, a Corps of Marines was created by a resolution of the Continental Congress. Since that date many thousand men have borne the name Marine. In memory of them it is fitting that we who are Marines should commemorate the birthday of our Corps by calling to mind the glories of its long and illustrious history.

The record of our Corps is one which will bear comparison with that of the most famous military organizations in the world's history. During 90 of the 167 years of its existence the Marine Corps has been in action against the Nation's foes. From the battle of Trenton to the Argonne, Marines have won foremost honors in war, and in the long eras of tranquility at home generation after generation of Marines have grown gray in war in both hemispheres, and in every corner of the seven seas, that our country and its citizens might enjoy peace and security.

In every battle and skirmish since the birth of our Corps Marines have acquitted themselves with the greatest distinction, winning new honors on each occasion until the term "Marine" has come to signify all that is highest in military efficiency and soldierly virtue.

This high name of distinction and soldierly repute we who are Marines today have received from those who preceded us in the corps. With it we also received from them the eternal spirit which has animated our Corps from generation to generation and has been the distinguishing mark of Marines in every age. So long as that spirit continues to flourish Marines will be found equal to every emergency in the future as they have been in the past, and the men of our Nation will regard us as worthy successors to the long line of illustrious men who have served as "Soldiers of the Sea" since the founding of the Corps.

John Lejeune
Lieutenant General
U.S. Marine Corps

RX PROGRAM

WARM UP:

Pizza Game

 

Burgener Warm up

Warm up all movementsx10

Cleans

Thrusters

Snatches

STRENGTH:

None

METCON:

12 Min Emom

Odd-3 Cleans @80%

Even-30 Sec L Sit or Hollow Hold

 

Rest 2 Min

 

3 Min Max

Muscle ups/C2B/Pull Ups

 

Rest 2 Min

 

12 Min Emom

Odd-5 Thrusters 125/85

Even-5 Snatches 

ACCESSORY:

50 Banded Pull downs

50 Banded Lat Pulls

 

Abs

30 Barbell Sit Ups

 

Stretches

RomWod


MODWOD PROGRAM

WARM UP:

Pizza Game

 

Burgener Warm up

Warm up all movementsx10

Cleans

Thrusters

Snatches

STRENGTH:

None

METCON:

12 Min Emom

Odd-3 Cleans @70%

Even-30 Sec Hollow

 

Rest 2 Min

 

3 Min Max Ring Rows

 

Rest 2 Min

 

12 Min Emom

Odd-5 Thrusters (Coach helps with weight)

Even-5 Snatches

ACCESSORY:

50 Banded Pull downs

50 Banded Lat Pulls

 

Abs

30 Barbell Sit Ups

 

Stretches

RomWod

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