Training for the Warrior Athlete
OPERATION: EXECUTIVE RESCUE
Situation:
Approximately 30 minutes ago, 911 dispatchers received numerous calls that gunshots were heard in a high-rise bank building downtown. The first units on the scene discovered through witnesses outside that a small group of masked men had entered the building, killing 2 security guards and then spreading out throughout the building. Moments later, another 911 call was received from an individual who identified himself as the leader of the group. He stated that they were anarchists and primitivists that would begin the revolution of deindustrialization by attacking the heart of the the financial world.
When the group seized the building, they disabled the elevators with explosive charges and spread out throughout the building, targeting numerous executive offices where they rounded up the upper level managers, taking them to the top level master executive suite. It is unclear exactly how many hostages they have, but the number is expected to be about 20.
The leader of the group has not made any demands, but stated to the 911 dispatcher that “in exactly one hour, the world will wake up to the revolution.” That was 15 minutes ago.
Based on numerous eye witness accounts, the members of the group were wearing vests which appeared to be loaded with explosive charges. In addition to the ultimatum issued by the leader, it is assumed that they are planning to detonate, killing the executives and maybe themselves as well.
Objective:
Send in SWAT Hostage Rescue Team (HRT) to Master Executive Suite to conduct high intensity rapid rescue by Close Quarters Battle (CQB) assault. SWAT HRT will use element of surprise and violence of action to eliminate all threats, taking every precaution to protect hostages.
Approach:
SWAT HRT will enter building from the ground floor and rapidly ascend the stairwells to the executive suite on the 30th floor.
Assault:
SWAT HRT will breech the door with a ram and enter with an M84 “Flash Bang” grenade. Team will conduct rapid CQB assault of entire suite until area is cleared. Team will make every effort to limit loss of innocent life by executing perfect accuracy.
Time Line:
Time constraints dictate that the approach to the executive suite on the 30th floor must be done very rapidly. Based on the threat that was made on the call to 911, it is assumed that in order to ensure success, the HRT should be in position to begin the assault in no more than 15 minutes from building entry.
The assault success depends on speed and accuracy. The entire assault should take no more than 7 minutes.
FMP WORKOUT
Approach: - Max time 15 minutes
10 Rounds of:
Actions at the Objective: – Max time 7 minutes
7 Rounds of:
Time Line:
If you meet the time objective for the Approach – rest 3 minutes before the Assault.
If you do not meet the time objective for the Approach – go directly into the Assault.
Mission success is dependent on meeting the time line for the Assault. If you go over it, consider every 30 seconds beyond the 7 minutes as a hostage casualty.
NOTES:
As stated in the brief, the assault will not just require speed, but extreme attention to accuracy as well.
If you are working as a team, everyone stays together.
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
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I got an email from Greg B in Australia, requesting information on the Brass Ring Cycle. I’ve tried sending a reply back for the past 4 days but keep getting my response kicked back (probably because the defense.com.au firewall won’t allow my response).
If you see this, please send me another email from another account. I definitely want to help you out.
Rob
Hey coach We did this at Battle Born Crossfit (CrossfitReno)
Team Alpha consisted of:
Licausi
Nicholas
Myself
We did the insert in 8:42. So our insert was successful
Our AAO was completed in 7:58 so we lost one hostage.
Team Bravo consisted of
Alena
Mel
Chris
Their insert was completed in 9:11 insert was a success as well.
The AAO was completed in 10:22 with 6 dead hostages.
Both teams worked extremely hard and focused on accuracy and precision as well as speed
Any NSW/NSO deppers in the Reno area who want to do or need a gym to do the FMPs are welcome to join us. We will be doing the FMP every saturday at about 10:30 at Battle Born Crossfit in Reno http://www.crossfitreno.blogspot.com
Hey Coach,
I didn’t have the facilities to do this FMP, so I did the Predator one instead. It was a great workout. I got the insert done in 37 min so I was able to have the rest. Then later today I went on about a 3 hour hike into the Gorge. Hopefully, I will have another workout with you before I leave. Oh, and I like the new look of the website.
Langbehn
Hey Rord,
I took on this FMP today. Unfortunately in my hurry to get to the gym I overlooked the details to the workout and only recorded the routines. I did the entire thing straight through without the 3 min break…
Approach took 11:06 and AAO took a whopping 14:17. I used 95# and everything was unbroken except for the burpees. It was definitely a mental exercise to get the jerks done in 1 set–after the first couple rounds of them I thought no way am I gonna be able to keep this up…had to push that thought out of my head and I managed to get em done. Nice workout.
Oh ya team Alpha did 95# for everything I forgot to list our weight used.
Also if any NSW/NSO deppers want to do the FMP at CrossfitReno we will be doing it every Saturday at 10:30 http://www.crossfitreno.blogspot.com
Oh ya I forgot Alpha did 95# for everything
Did the FMP today instead of saturday due to weather. It was a very fast mission, I did not time the workout but it seamed very fast paced. The jerks were very hard for me, it was the first time I have ever done them.
Hey Coach,
Alena from BattleBorn CrossFit in Reno. Just wanted to say we loved this workout, can’t wait for next week. I am so lucky to have Chandler and the rest of the guys from Alpha team here in Reno to let myself and some of my guys share in your amazing workouts. Thanks again, and our team workout this month will be Four Alarm Fire. YES!!!
My computer is having a major malfunction sorry about all the double posts
Sweet! An intense workout I might be able to get done before work. I did something to my shoulder today. I think it should be back to normal by the time I get back from California next Tuesday, so I’ll give this a shot then. Thanks.
Well, the shoulder got better, so I got to do the first part today. It took me 14:14 for the approach, and I was asked to leave before I could get to the AAO. (I didn’t want to use the treadmill for the sprints, since it takes so long to set up, so I just ran in the gym. Apparently, that drew some complaints. I’m sure they’ll let me back tomorrow). Anyway, great intense workout, thanks coach.
I follow your posts for a long time and should tell that your posts always prove to be of a high value and quality for readers.
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