Week of 31 Mar - 4 April

Monday

 

Zane

3 rounds:

7 Power Clean (135)

21 Kettlebell swing

 

Tuesday

Open 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

Wednesday

 

4 mile team relay run

10/10 PU & Sit by both members at the completion of every mile

Thursday

 

7 toe to bar

7 push press

7 chest to bar pullups

7 box jumps

Friday:

 

Bench Press
3 x 5
Squats
3 x 5
Burner
AMRAP 5:
5 Situps
10 Push-ups
15 Air Squats

Week of 24-28 March

Monday 24 March 2014

Stronglifts Workout B

Both 5x5’s will be done at 75% of your last workout (IE last 5x5 225lbs do 170lbs)

5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
3xF Pull-ups
3x60 Sec Plank Holds
90 Sec of Sit-ups (max effort)

Tuesday 25 March 2014

Team WOD

4 mile relay run

Ten Push-ups and Ten Sit-ups every mile on the mile

 

Wednesday 26 March 2013

Squat and Bench test

Squat

3 minutes of squats, you pick the weight and do as many reps as you can for 3 minutes, once you rack the bar you are done. Goal is to lift as many pounds as you can in 3 minutes.

 

Combine Bench Press

1xFailure of 225lb Bench Press

Substitute Bodyweight for 225lbs if needed.

 

Thursday 27 March 2014

 

Team WOD: Teams of 2

AMRAP (One works while other performs the hold)
Station 1 – Wall Balls (20#/14#) & Wall Sits
Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold
Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)
Station 4 – KB Swings (53#/35#) & KB Hold
Station 5 – Sit-ups & Plank
3:00 per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

 

Friday 28 March 2014

Range Day - Most of the IG Team will be at the Range

Week of 10-14 March

10 March 2014

Stronglifts Workout B
5x5 Squats (+5lbs from 7 March)
5x5 Overhead Press (+5lbs from 5 Mar)
1x5 Deadlifts (+10lbs from 5 Mar)
3xFailure Strict Pull-ups
3x1min Plank Holds
90 sec set of sit-ups (max effort)

11 March 2014

3-4 Mile outdoor run (Weather Permitting)
Bring your ID Card we will be going off-post

12 March 2014

Stronglifts Workout A
5x5 Squats (+5lbs from 10 March)
5x5 Bench (+5lbs from 7 March)
3xFailure Inverted Rows
3xFailure Push-ups
3x25 Bench Crunches

13 March 2014

Team WOD
TBD

14 March 2014

Stronglifts Workout B
5x5 Squats (+5lbs from 12 March)
5x5 Overhead Press (+5lbs from 10 March)
1x5 Deadlifts (+10lbs from 10 March)
3xFailure Strict Chin-ups
3x1min Plank Holds
90 sec set of sit-ups (max effort)

Week of 3 - 7 March

3 March 2014

Stronglifts Workout A
5x5 Squats (+5lbs from 28 Feb)
5x5 Bench (+5lbs from 26 Feb)
3xFailure Inverted Rows
3xFailure Push-ups
3x25 Bench Crunches

4 March 2014

Team Relay Run (teams of 2)
4 or 5 miles
10 Burpees by both on the completion of every mile

5 March 2014

Stronglifts Workout B
5x5 Squats (+5lbs from 3 March)
5x5 Overhead Press (+5lbs from 28 Feb)
1x5 Deadlifts (+10lbs from 28 Feb)
3xFailure Strict Pull-ups
3x1min Plank Holds
90 sec set of sit-ups (max effort)

6 March 2014

Team Tri-Athlon (Teams of 3)
30:00 As far as you can go
1 Bike
1 Rower
1 Treadmill

1 person on each piece of equipment, rotate every 5 minutes, total distance traveled is measurement of success.

7 March 2014

Stronglifts Workout A
5x5 Squats (+5lbs from 5 Mar)
5x5 Bench (+5lbs from 3 Mar)
3xFailure Inverted Rows
3xFailure Push-ups
3x25 Bench Crunches