Monday, 28 July 2014
Three rounds for time:
Run 800 meters32 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
Monday, July 28, 2014
20140728
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 ladder10 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)
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: FRAN21 - 15 - 9
Thrusters - 95
Pull-ups
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)
Friday, July 25, 2014
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
|
Thursday, July 24, 2014
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
|
Monday, July 21, 2014
Week of 21 - 25 July 2014
Monday, 21 JULY
For time:
95-lb. thrusters, 30 reps
20 sit-ups400-meter run
115-lb. thrusters, 20 reps
30 sit-ups400-meter run
135-lb. thrusters, 10 reps
40 sit-ups400-meter run
Tuesday, 22 JULY
IG Team will not be present.
"Helen"
3 rounds:Run 400m
21 Kettlebell Swings
12 Pull-Ups
AMRAP 20
EMOM:Odd Min:
3 Power cleans (increase the weight until you fail)
Even Minutes:
10 Toe to Bar
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
The "Q"
20140721
Monday, 21 JULY
For time:
95-lb. thrusters, 30 reps
20 sit-ups400-meter run
115-lb. thrusters, 20 reps
30 sit-ups400-meter run
135-lb. thrusters, 10 reps
40 sit-ups400-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
|
Thursday, July 10, 2014
201470710
"Ghost"
6 Rounds
1:00 Row (for calories)
1:00 Burpees
1:00 Box Jumps
1:00 Rest
Repeat for six rounds
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
|
Tuesday, July 8, 2014
20140708
Team Nukes
Teams of 2:
8min Clock
1 mile run
(switch every 400m)
Remaining time
Max Burpees to Plate
1 mile run
(switch every 400m)
Remaining time
Max Ground to Overhead with Plate (45, 25#)
12min Clock
1 mile run
(switch every 400m)
Remaining time
Max Overhead Lunge with Plate (45, 25#)|
Team
|
Burpees
|
Ground to Overhead
|
Overhead Lunges
|
Total Reps
|
|
Princeton/Qureishi
|
14
|
66
|
96
|
176
|
|
Grabski/Clarke
|
29
|
65
|
90
|
184
|
|
James/Brooks
|
45
|
83
|
125
|
253
|
|
Phillips/Josh
|
31
|
80
|
110
|
221
|
I hate to say it was a landslide but one team did win every event.
Monday, July 7, 2014
Week of 7-11 July
Monday:
"DT"
3 RFT @155/135/115
12 Deadlifts
9 Hang Cleans
6 Push Press
Tuesday:
"Team Nukes"
Teams of 2:
8min Clock
1 mile run (switch every 400m)
Remaining time Max Burpees to Plate
10min Clock
1 mile run (switch every 400m)
Remaining time Max Ground to Overhead with Plate
(45, 25#)
12min Clock
1 mile run (switch every 400m)
Remaining time Max Overhead Lunge with Plate (45,
25#)
Measurement of success is reps completed of each exercise after the run, we will try and do this one outside if weather permits.
Wednesday:
“Dumbbell Mania”
3 Rounds of Dumbbell BenchPress
4 Reps @ 100
6 Reps @ 90
8 Reps @ 80
10 Reps @ 70
12 Reps @ 60
Rest 2 minutes
between rounds
Thursday:
"The Ghost"
6 rounds of:1 minute of rowing
1 minute of burpees
1 minute of box jumps
1 minute rest
Friday:
TBD,,,,we will try and make it as easy as possible
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