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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

I <3 the Get Up Too

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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.

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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)

Aja Barto Snatch Ladder

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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

Resting or Recovering?

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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

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5/19/12

Team Gone Bad

Wall Ball Shots 120

SDHP 120

Box Jumps 120

Push Press 120

Row 120

**Teams of Two

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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

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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

Be Happy

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

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5/16/12

“Michael”

3 Rounds

800m Run

50 Back Ext

50 Sit Ups

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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

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