run's tag archives

11.12.13

Warm-up 1) 500 run/ 500 row/ 100 dubs/ 50 Push-ups Barbell 2) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 3) Hatch squat (week 12/ day 1) 4) Work up to heavy 2 step Clean and jerk prior to conditioning Conditioning 5) 5 Minute AMRAP Max reps CNJ(135/95), must complete 400 meter run within time frame in order for reps to count Core 6) 3x20 GHD sit-up

Saturday the 22nd of December, 2012

Muscle ups/ Pullups 2 reps every minute on the minute for 10 minutes Rest 16 Minute AMRAP 500m Run 20 Kettlebell Swings 70/53 20 Kettlebell Push Press (10 R, 10L) 

Tuesday the 17th of July, 2012

"Runnin' N Ropin'" Run 1600 meters 18' rope climb, 4 ascents Run 1200 meters 18' rope climb, 3 ascents Run 800 meters 18' rope climb, 2 ascents Run 400 meters 18' rope climb, 1 ascent SCORES

Thursday the 5th of July, 2012

Power Clean 5-5-3-3-3+ (50-50-70-80-90%) Rest as needed 3 rounds for time of: 15 burpee box jumps, 24/20" Run 400 meters 3 rope climbs, 15' Rest 2 minutes SCORES

Tuesday the 3rd of July, 2012

Press 3-3-3-3-3+ (50-60-70-80-90%) Rest as needed 7-6-5-4-3-2-1 Handstand Push Up Ring Dip Push Up 10 minute time limit At 10 minutes, Run 1 mile for time. Note 7-6-5-4-3-2-1 time & run time Wednesday, July 4th holiday hours: 9:30am at CF 305 and CF A1A. Open to friends and family!

Thursday the 28th of June, 2012

For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees SCORES

Tuesday the 10th of April, 2012

"Del" For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 medicine ball Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound medicine ball 25 Burpees SCORES U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry...

Monday the 26th of March, 2012

Box Jump 5-5-5-5-5 Rest as needed 3 rounds for time: Run 400 meters 50 Anchored Sit Ups 5 muscle ups 15 minute cap SCORES Skill of the week: Rowing Challenge of the week: "Annie" For God's sake, It's Just Exercise!

Wednesday the 9th of November, 2011

"Math" 100 abmat butterfly sit ups 15' rope climb, 5 reps 100 squats Run 500 meters 100 kettlebell swings 53/35 50 burpees 25 minute time limit SCORES   For butterfly sit ups, kettlebell is in front of feet, touch handle. Kettlebell swing is overhead, elbows locked out at full extension. Burpees must be two foot jump to two foot jump, no walking up/down.  

Thursday the 22nd of September, 2011

5 rounds for time of: 35 double unders Run 200 meters 12 minute time limit SCORES