1700, Thursday, 25 October

Warm up

Establish one rep max OHS

then....

Power clean 5x5x3x3x1x1x1

0830, Wednesday, 24 October 2012

                                   

Warm up

5 x 400 m run

MARSOC Short Card for time:

0.             Max set of chin-ups
1.             30 Push-ups
2.             30 Air squats
3.             30 Crunches
4.             10 Burpees
5.             10 Windmills
6.             30 Push-ups
7.             30 Mountain climbers
8.             30 Flutter kicks
9.             10 Burpees
10.          10 Cherry pickers (4-count)
11.          30 Push-ups
12.          30 Star jumpers (or jumping jacks)
13.          30 Back Extensions (“supermans”)
14.          10 Burpees
15.          10 Chain breakers
16.          30 Push-ups
17.          30 Lunges
18.          30 Hello dollies
19.          10 Burpees
20.          10 Trunk twists
21.          3 Max sets of dead-hang pull-ups or flexed-arm hangs
22.          Max set of Marine sit-ups (2 minutes timed)
23.          Max set of chin-ups

0830 and 1700, Tuesday, 23 October

Warm up

Strength:
5 x 5 front squat

Met Con:

10 rounds for time:

10 burpees
10 KB swings (53lbs/35lbs)

Saturday, 20 October, Rest Day

Rest Day

0830 and 1700, Friday, 19 October 2012

Warm up

Met Con:
3 rounds for time....
400 m run
30 double unders
20 sit ups
20 burpess

1700, Thursday, 18 October

Warm up

Press 5 x 5
Push Press 5 x 5
Push Jerk 5 x 5

Run 2 miles on your own time

0830 and 1700, Thursday, 18 OCT 2012

Warm up x 2

500 m row for time, record time on whiteboard

Strength:
Deadlift and Press
5 x 5 (65%, 70%, 75%, 80%, 85% of your max)

0915 and 1730, Wednesday

WARM UP

STRENGTH:
5 X 60%, 3 X 85%, 1 X 90%

MET CON:

10 minute AMRAP

10 wall ball shots (ball under you, get full depth!)
10 clean and jerk
10 sumo dead lift high pull

0830 and 1700, Tuesday

warm up

Met Con:
6 x 500 m row

3.....2......1....... GO! 

Start the clock, first person rows, everyone else performs 5 burpees every minute on the top of the minute. Rotate through until everyone has rowed 6 x 500m.  Good luck......

0830 and TBD, Monday, 15 October 2012

Warm Up

Strength:
5 x 3 x 1 Press

5 sets of 8 weighted pull up

Met Con:
10 rounds for time:
10 air squats
10 push ups
10 sit ups

0830, Wednesday, 3 October 2012

Warm up

Establish max in the following:

Squat
Press
Deadlift

0830 and 1700, Tuesday

warm up

Morning Strength:

5 x 5 back squat

Run: 5K

Afternoon Met Con:

12 Min AMRAP

21 box jump
15 lunge
9 push press

follow with 100 double unders and 50 toes to bar.