With the D-Day anniversary on Wednesday it is time to revisit the Beach Assault Workout, our tribute to the men and women who assaulted Fortress Europe in 1944.

WORKOUT

“The Beach Assault”

Row to shore-1000M row

Ascend the cliff-5 rope climbs – Long pants or long sox are a great idea!

Attack the objective-100 burpees and 100 wall balls (20#/14# to 10/9′)

Extract the wounded-50 Power Cleans (40/30kg) and a 200M Farmers Walk (24/16kg KBs)

Descend the cliff- 5 rope climbs

Extraction-1000M row

*This will be completed in teams of 2 or more. One athlete works at a time. If numbers preclude this we will modify the workout as required.

OPEN GYM FROM 10AM TO  NOON

BENCHMARK TRAINING

Girl

“Dating Sage”

5 RFT
10 Snatch 43/30KG
15 Pull-Ups
20 Thrusters 34/25KG

Named for Coach B’s daughter Sassy Sage.

MaD and Coach B at Mikes Gym

MaD and Coach B at Mikes Gym

Hero

“Bulger”

10 RFT:
Run 150m
7 Chest to bar pull-ups
7 Front squat 61/43kg
7 HSPU

Bulger

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.