Week of 1 - 5 September

Monday (G)

Labor Day

Tuesday (W,M)

3x5 Bench

3x5 Squat

Start no less than bodyweight on 1^st set and go as much as you can 2^nd and 3^rd set

Run 2 miles on your own

Wednesday (G,W,M)

“Jackie”

1000M Row

50 Thrusters
30 Pull-ups

Thursday (G,W)

"Kettlebell Hell"

3:00 rounds, resting 1:00 between:

1 - 25 KBS, 15 Burpees, AMRAP KB Snatches

2 - 25 KBS, 15 Burpees, AMRAP KB Clean and Jerks
3 - 25 KBS, 15 Burpees, AMRAP KB Goblet Squats

Rest 5 minutes, then repeat once more.

Rx Weights - 53 / 35

 

Friday (M)

5K Run Outside if weather permits

20140812

"Anaconda"

21-15-9

Front Squats 135/105
KB Swings
400M Run

Names	Time
James	14:21
Pierre	16:30
Grabski	16:18
Pichardo	15:43
Creekmore	21:00
MAJ Q	18:50

Week of 11-15 August

Monday 11 Aug:
“Barbara”
20 Minutes EMOM
5   Pull-ups
10 Push-ups
15 Air Squats

Tuesday 12 Aug:

“Anaconda"
21-15-9
Front Squats (135/95)
Kettlebell Swings (70/53)
400m Run

Wednesday 13 Aug:

12 minute AMRAP of:

10 Sit-ups
20 Wall Balls 20/14#
30 Lateral Jumps over ball

Run 1 mile after completion


Thursday 14 Aug:


10 Clean & Jerks 135/95#
10 Pull-ups
8 Clean & Jerks 135/95#
10 Pull-ups
6 Clean & Jerks 135/95#
10 Pull-ups
4 Clean & Jerks 135/95#
10 Pull-ups
2 Clean & Jerks 135/95#
10 Pull-ups

Friday 1​5 Aug:
Minimum 5K Run (Outside)

20140804

2 Rounds
 
5 min Run
5 min Row
5 Min Bike

30 seconds to transition from one station to the next.

Name	Row (meters)	Run (miles)	Bike (miles)	Total (meters)
Phillips	2361	1.45	2.51	8734
Princeton	1920	1.29	2.35	7778
MAJ Q	2300	1.28	2.73	8753
Pichardo	2408	1.29	2.31	8201
Creekmore	2318	1.09	2.38	7902
Josh	2632	1.26	2.75	9085
James	2668	1.16	2.72	8912

Week of 4-8 August

Monday, 4 AUG 2 rounds
5 min run
5 min row
5 min bike

Tuesday, 5 AUG 5 RFT
10 T2B
10 HR Push-ups
10 C&J
10 sit-ups
10 Air Squats

Wednesday, 6 AUG Off day or YOGA

Thursday, 7 AUG Circuit out at the soccer field in Newman Village. We will run laps and doing body weight stuff using the walls for box jumps, elevated push-ups and whatever else I can come up with.

Friday, 8 AUG 15 AMRAP
5 deadlifts 225
10 kettlebell swings
20 Wall Balls
Take 5 minutes to clean up and then run 1 mile on your own

20140728

Monday, 28 July 2014

Three rounds for time:

Run 800 meters
32 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
18 Pull-ups

Brooks: 22:58
Jones: 23:08
Conrad: 25:45
Bender: 26:40
Lybert: 27:45
Mark: 27:58
Q: 30:20
 

Week of 28 Jul - 1 AUG

Monday, 28 July 2014

Three rounds for time:
Run 800 meters
32 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
18 Pull-ups

 

Tuesday, 29 July 2014

Squat / Bench press ladder
10 reps bench / 1 rep squat
9 reps bench / 2 reps squat
Etc....
1 rep bench / 10 reps squat

Shoot for no more than 25% under body weight (i.e. a 180 lb guy should be at no less than 135)  or a weight at which you can do either the 10 bench or 10 squats in one set.  You may not be able to do 9 or 8 in one set later but that is OK.

At 7 bench / 4 squat and then at 4 bench and 7 squat do Fronts squats and Incline bench (you may be a bit lighter, about 20% or 20lbs for every 100 you lift)

 

Wednesday, 30 July
Relay Run
- no rain
4 miles alternate laps outside,
Each do 10 burpees and 10 situps at the end of each mile
- Rain - up on the track

 

Thursday, 31 July 2014

A Classic: FRAN
21 - 15 - 9
Thrusters - 95
Pull-ups

 

Friday, 1 AUG
Buy in 1000m row or 800m run
3 rds (this part should be full throttle)
10 Power clean at 135 / 105
15 Sit ups
20 Air Squats
Buy out 1000m row or 800m run (the one you did not do)

20140725

The "Q"

5 rounds (Selection for Promotion to O5) Sequence Number 222 so:

Each round is an 2 laps + 22 reps of an exercise.
2 Laps
22 wall balls
2 Laps
22 Burpees
2 laps
22 Air Squats
2 laps
22 Hand release Pushups
2 Laps
22 Kettlbell swings

All upstairs on the track - 1/2 need to bring a wall ball, the other half a kettlbell

Name	Time
James	12:33
Brooks	12:57
Princeton	13:38
Clarke	13:46
Grabski	14:50
Bender	14:58
Qureishi	16:00

20140724

Teams of 2 (1 working at a time)

8 min to:

Run 1 mile

As many burpees as possible

10 min to:

Run 1 mile

Pushups

12 min to:

Run 1 mile

Situps

Team	Burpees	Push-ups	Sit-ups	Total
Clarke / James	56	168	190	414
Pichardo / Princeton	27	185	200	412
Brooks / Lybert	45	155	179	379
Qureishi / Grabski	45	200	173	418

20140721

For time:

95-lb. thrusters, 30 reps

20 sit-ups

400-meter run

115-lb. thrusters, 20 reps

30 sit-ups

400-meter run

135-lb. thrusters, 10 reps

40 sit-ups

400-meter run

Name	Time
Clarke	22:45
Josh	23:00
Brooks	21:10
Pierre	20:20
Princeton	26:30
Phillips	22:55
Pichardo	21:36
James	20:25

Week of 21 - 25 July 2014

Monday, 21 JULY

For time:

95-lb. thrusters, 30 reps

20 sit-ups
400-meter run

115-lb. thrusters, 20 reps

30 sit-ups
400-meter run

135-lb. thrusters, 10 reps

40 sit-ups
400-meter run

 

Tuesday, 22 JULY

IG Team will not be present.

"Helen"

3 rounds:
Run 400m
21 Kettlebell Swings
12 Pull-Ups

 

Wednesday, 24 JULY

AMRAP 20

EMOM:
Odd Min:
3 Power cleans (increase the weight until you fail)
Even Minutes:
10 Toe to Bar

 

Thursday, 25 JULY

Teams of 2 (1 working at a time)

8 min to:
Run 1 mile
As many burpees as possible
10 min to:
Run 1 mile
Pushups
12 min to:
Run 1 mile
Situps

 

Friday, 26 JULY
The "Q"

20140721

Monday, 21 JULY

For time:

95-lb. thrusters, 30 reps

20 sit-ups
400-meter run

115-lb. thrusters, 20 reps

30 sit-ups
400-meter run

135-lb. thrusters, 10 reps

40 sit-ups
400-meter run

Name	Time
Clarke	22:45
Josh	23:00
Brooks	21:10
Pierre	20:20
Princeton	26:30
Phillips	22:55
Pichardo	21:36
James	20:25

201470710

"Ghost"

6 Rounds

1:00 Row (for calories)
1:00 Burpees
1:00 Box Jumps
1:00 Rest

Repeat for six rounds

Name	RD 1	RD 2	RD 3	RD 4	RD 5	RD 6	Total
Brooks	41	43	41	40	41	46	252
James	48	49	50	43	50	52	292
Princeton	36	39	41	37	38	45	236
Grabski	40	47	46	42	41	42	258