50 Wallballs
50 DB facing burpees
50 sit-ups
50 S-arm Db Cleans
800m Run or 1000m row or 2500m aab
partition any way in any order
but, must break up atleast twice and no more than five times
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 sit-up progression
:30 air squats
– Rest :15 between movements.
Bike build-up | 6:00
3 sets:
:30 bike (increasing paces)
– Rest 1:30 between sets.
– Build in pace to 90-95% effort.
rx
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
intermediate
Every 4:00 for 5 sets:
17/24-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
beginner
Every 4:00 for 5 sets:
10/15-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Core | 5:00
Beginner: 30-50 AbMat sit-ups
Intermediate: 30 GHD sit-ups to parallel
Advanced: Rx’d
Accumulate:
50 GHD sit-ups
2 sets:
:30 cobra stretch
:30 Samson stretch/side
:30 foam roll upper back
:30 foam roll quads/side
1 set:
2:00 bike, row, or ski
1 set:
10 box step-ups
10 hand-elevated push-ups on a box
10 kettlebell sumo deadlifts
1 set:
10 tuck jumps
5 single-arm kettlebell presses, right
5 single-arm kettlebell presses, left
10 Russian kettlebell swings
1 set:
10 box jumps
5 single-arm kettlebell push presses, right
5 single-arm kettlebell push presses, left
10 kettlebell swings
Power clean and push press | 6:00
3 clean deadlifts
3 hang power cleans
3 power cleans
3 shoulder presses
3 dip and holds
3 dip and drives, slow
3 dip and drives, fast
3 push presses
EMOM 9:
1 push press
– Build in load.
– Take the bar from the floor.
2 sets:
5 push presses
5 kettlebell swings
5 box jumps
– Rest :30 between sets.
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
intermediate
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
beginner
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
1 set:
3:00 row
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 burpees
10 single-arm kettlebell presses, right
10 single-arm kettlebell presses, left
Rowing efficiency | 10:00
Set 1: Cue athletes to sit up tall on the rower. Have them note their strokes per minute on their monitor for this drill.
:30 row (easy pace).
Set 2: Row at an 18-20 strokes per minute pace.
:30 row (18-20 strokes per minute pace).
Set 3: Row at a 22-24 strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be faster.
:30 row (22-25 strokes per minute pace).
Set 4: Row at a 26-30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.
:30 row (26-30 strokes per minute pace).
Set 5: Row at a 30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.
:30 row (30+ strokes per minute pace)
Wall walk | 6:00
:30 shoulder taps
:30 shoulder taps in pike
:30 partial wall walk
:30 wall walk
2 wall walks
200-meter row
2 wall walks
– Use workout variations.
rx
For time:
10 wall walks
800/1,000-m row
10 wall walks
intermediate
5 wall walks
800/1,000-m row
5 wall walks
beginner
10 inch worms
600/800-m row
10 inch worms
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Accumulate:
1:00 banded shoulder stretch/side
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here