5/24/12
****Drink Plenty of Water****
Strength
Back Squats sets of 5
Ring Dips sets of 5
Hamstring stretch
Conditioning
“OPT Flight Simulator”
Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
(Start with 5 double unders unbroken stop, then do 10 unbroken, etc. If at any number you break before the prescribed number you must start over for that number.)
20 minute time limit
Continue Reading »5/23/12
**** Drink Plenty of Water****
“Jag 28“
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Continue Reading »5/22/12
***Drink Plenty of Water***
Strength
Cleans sets of 3
Press sets of 3
Shoulder wall slides 5
Conditioning
4 Rounds
10 Snatches (alternating R/L every other rep)
80 m Shuttle sprint (40 down/40 back)
Continue Reading »5/21/12
**** Drink Plenty of Water***
Strength
Bent Over Rows sets of 5
Pistols sets of 3
Piriformis roll out
Conditioning
50 m OH Lunge
4 rounds
5 HSPU
25 Box Jumps
50m OH Lunge
Continue Reading »5/20/12
Strength
TGU’s
3×3 R/L
Conditioning
Run 800m
rest 3:00
Run 600 m
rest 2:00
Run 400 m
Rest 1:00
Run 200 m
Rest :30
Run 100 m
Continue Reading »5/19/12
Team Gone Bad
Wall Ball Shots 120
SDHP 120
Box Jumps 120
Push Press 120
Row 120
**Teams of Two
Continue Reading »5/18/12
***Drink Plenty of Water****
Strength
Weighted Split Squats sets of 5
Heavy Russian swings 5
Elevated Pigeon Stretch R/L
Conditioning
200 Single Unders
21-15-9
Back Squat (115/95)
Push Ups
200 Single Unders
Continue Reading »5/17/12
***Drink Plenty of Water******
Stength
HSPU sets of 3
Dead Hang Pull Ups max sets
LAX Shoulders
Conditioning
EMOM for 10 min
2 Power Snatch 95/65
5 Man on Fire Burpees
KB WOD @ 5:30 PM
Strength/ Skill
Sets of heavy 1 ASW 3 x 10 R/L
Sets of Heavy Goblet Squats 3 x 5
WOD
Run 600m
5 Rounds
10 Burpees
10 Gob Squats
Continue Reading »5/16/12
“Michael”
3 Rounds
800m Run
50 Back Ext
50 Sit Ups
Continue Reading »5/15/12
**** Drink Plenty of Water*****
Strength
Bent Over Rows Sets of 5
Pistols sets of 3
Inch Worms
Conditioning
Burpees to 45 Plate 20
T2B 30
Air Squats 40
Rest 1 min
Air Squats 40
T2B 30
Burpees to 45lb Plate 20
KB WOD @5:30 PM
Skill
10 Rounds
5 Power Swings
30 secs Rest
Half Get Ups
Lying to Post 5 R/5 L
KB WOD
30-20-10
Push Ups
Two Arm Swings
Lateral jumps over Bell
Continue Reading »
















