Navy Lieutenant who was killed in Afghanistan June 28 2005.
“Michael”
3 rounds for time
800 meter run
50 Back Extensions
50 sit-ups
“Michael”
3 rounds for time
800 meter run
50 Back Extensions
50 sit-ups
“Michael”
3 rounds for time
800 meter run
50 Back Extensions
50 sit-ups
“Rabbit’s Delight”
In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint 400 meters. One partner will be running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, repeat the cycle until each partner has completed four 400 meter sprints and completed all four of the movements.
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
“Rabbit’s Delight”
In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint 400 meters. One partner will be running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, repeat the cycle until each partner has completed four 400 meter sprints and completed all four of the movements.
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
A. Ten sets of:
2 Unbroken Muscle-Ups
Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.
B. For time:
Run 1600 meters
21 Deadlifts (275/185 lbs)
21 Bar-Facing Burpees
Run 1200 meters
15 Deadlifts (275/185 lbs)
15 Bar-Facing Burpees
Run 800 meters
9 Deadlifts (275/185lb.)
9 Bar Facing Burpees
C. Every minute, on the minute, for 16 minutes:
Minute 1 – 45 Second Dumbbell Hold
(hold the DB in a claw grip by the head of the DB by your side)
Minute 2 – 12-15 GHD Sit-Ups
Minute 3 – 30 second Chin Over Bar Hold (Pronated Grip)
Minute 4: Rest
A. Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds
B. Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.
A. Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds
B. Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.
A. Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
B. Take 20 minutes to build to a 5-RM Tempo Back Squat @ 32X1
Goal should be more than 80% of your 1-RM.
C. Every 8 minutes, for 24 minutes (3 sets), perform the following for times:
Row 500 Meters
15 Hang Squat Cleans (135/95 lbs)
20 Chest-to-Bar Pull-Ups
These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.
Optional Additional Conditioning Session
Run 3 Miles @ 80% of your 1-Mile time trial pace
(E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.)
This session is best performed 3-4 hours prior to or following today’s primary session.
“Nicole”
AMRAP in 20:
Run 400m
Max rep pullups
+
“Annie”
50,40,30, 20, 10 rep rounds of:
Double Unders
Sit-ups
“Nicole”
AMRAP in 20:
Run 400m
Max rep pullups
+
“Annie”
50,40,30, 20, 10 rep rounds of:
Double Unders
Sit-ups
“Nicole”
AMRAP in 20:
Run 400m
Max rep pullups
+
“Annie”
50,40,30, 20, 10 rep rounds of:
Double Unders
Sit-ups
A. Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds
B. Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)
Rest 2 minutes between sets, and complete a total of four sets
A. Take 15-20 minutes to build to today’s heavy Jerk
B. Against a 2-minute running clock, complete:
25/15 Calories of Assault Bike or Rowing
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 2 reps
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 3 reps @ 2-4% heavier than last week
Station 2 – 8 Burpees to Rings + 6 Toes-to-Rings + 4 Muscle-Ups
D. For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
Four sets of:
Row 2000 meter @ 10 seconds slower than your 5k Pace
Rest 2 minutes
This session is best performed 3-4 hours prior to or following today’s primary session.
A. Three sets of:
Bulgarian Goat Bag Swings x 10-12 reps @ 30X1
Rest 60 seconds
Side Plank Left x 45-60 seconds
Rest 30 seconds
Side Plank Right x 45-60 seconds
Rest 30 seconds
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12 Walking Lunges with Heavy Kettlebells
Minute 2 – Run 200 Meters
Minute 3 – 20 V-Ups
Minute 4 – Run 200 Meters
A. Take 15 minutes to build to today’s “heavy-ish” Power Clean
and then…
B. Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters
Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.
Rest Day