Archive for June, 2012

01 July 12

Posted: June 30, 2012 in Workouts

Warmup

400m jog
2 x (20 jumping jacks, 6 alternating push ups, 3 pull ups, 6 air squats)
2 x (10 Internal/External shoulder rotations, 10 lateral shoulder raise, 10 front leg swings, 10 side swings)
2 x 20m high knees
2 x 3 plyo push ups

1 round for time:

50 Push Ups
800m with SCBA (ruck with 45 lbs)
6 sandbag cleans per side
6 sandbag get ups per side
400m sandbag carry
400m farmer’s walk
800m run
20 pull ups

then…

3 x 15 hanging leg raise
50 sit ups
50 4-count flutter kicks
25 leg levers

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30 June 2012

Posted: June 30, 2012 in Workouts
Tags:

Active Recovery: 30 minutes stretching and 3 mile run

…or for those of you that would like a workout…

Benoit

1 mile
25 burpees
50 pushups
75 squats

3 rounds for time (wear 20lb vest if you’ve got it)

10 weighted side bends
11 pulse ups
20 windshield wipers
13 crunches
20 side jackknifes
10 leg lifts

29 June 2012

Posted: June 28, 2012 in Workouts
Tags:

Warm up

Strength: 5 x 1RM Back Squat.

Stamina: 4 rounds, not timed: 5 Squat 70% 1RM, 5 hang power clean, 10 box jumps.

Work Capacity: For time: 12, 11…1 Thruster 75lb/55lb, Pull ups, push ups, sit ups 45lb/25lb.

Calf raise 5 x 10 max weight.

Run 3 miles.

*As with any workout, all of these are scalable for your abilities. Do half reps or half weight if you need to. It’s hard to remember that good form trumps heavy weight. Push youself every day, but avoid injuries.