Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
5 Rounds of:
-Sled push down & back (high both ways)
-10 Wall balls
-Run 100′
*Rest after each round. Go hard and earn your rest.
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps one leg, then the other.
Max Effort 1000m Row
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
AMRAP 12 Minutes:
5 Box jumps
10 KB swings
15 Sit-ups
Row 500m, then
Using a plate:
– 30 sec calf stretch each side
– 10 squat stretch into straight legged DL stretch
– 10 ground to OH
– 10 OH forward lunge step push-backs
– 10 OH reverse lunge step push-forwards
*Do 10 quick feet after each movement
Warm-up sets built in. 20 Min max, no extra sets.
For time (25min cap):
400m Run
100 Double unders
75 Abmat sit-ups
50 Push-ups
800m Run
50 Pull-ups
75 Abmat sit-ups
100 Double unders
400m Run
Row 500m
10 Straight legged deadlifts
10 Good mornings
Front rack stretch
Shoulder press grip:
– 5 Dip shrugs
– 5 Dip shrug high elbows
– 5 Hang muscle cleans
– 5 Shoulder presses
– 5 Front squats
–
3 Rounds of:
5 Hang power cleans
3 Push-jerks
*Increase weight each set. One rep right into next – no pausing.
Complete 2 hang power cleans and then 1 jerk without setting down barbell
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
For time (12 min cap):
10-9-8-7-6-5-4-3-2-1 reps of pull-ups alternated with:
20-18-16-14-12-10-8-6-4-2 reps of lunge jumps
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For Time (25 Min Cap):
-800m Run
-10 Rounds of:
—10 Quick feet
—10 Ball slams, 30#/20#
-800m Run
-10 Rounds of:
—10 Quick feet
—10 KB swings, 55#/35#
-800m Run
*Runs are together. Alternate rounds (5 each) until completed. Rx+ complete 5 burpees after completing a round.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
21 Thrusters, 115#
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Weight is 75# for girls. And for keeping w/ consistency, guys climb 18′, girls 15′. Sub 5 ring rows for each rope climb. Scale reps as needed.
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
For time:
10-9-8-7-6-5-4-3-2-1 reps of Bench presses alternated with
20-18-16-14-12-10-8-6-4-2 reps of Box jumps
*Post weight and height to comments.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
2 Minutes/station x 2 rounds
-Row for calories
-Hurdle jumps
-Wall walks
-Toes through rings
-Rest
*Go as hard as you can and do as many reps as possible.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.