Tuesday, 0830 and TBD, 18 December 2012

warm up

Ladies WOD:
For time
40 x 30 x 20 x 10
burpee
pull up

D$ WOD:
Air Force PAST
1.5 mile run
max push ups in two minutes
max sit ups in two minutes
max pull ups in two minutes

0830 and 1700, Monday, 17 December 2012

warm up

Ladies WOD:
Bear Complex
7 sets @ 5 rounds not for time:
power clean
front squat
push press
back squat
push press

D$ morning Spec WOD:

Run 1.6 miles (1 lap around doughboy field) 

6 rounds for time

50 m swim

30 flutter kicks (4 count)

Afternoon WOD:

Bear Complex

(see ladies WOD for details)

Saturday, 1030, 15 December 2012

 

WOD WILL BE AT DIX INDOOR POOL NEXT TO OUTDOOR RECREATION

WOD WILL START AT 1040 SHARP, SHOW TIME IS 1030 IN ORDER TO WARM UP

Warm up

WOD:
Run Doughboy Loop (1.6 miles)
Transition to pool deck
25 push ups
50 flutter kicks (4 count)
250 m crawl stroke (5 up and back)
25 push ups
50 flutter kicks
250 m breast stroke swim (5 up and back)
transition to run
Run Doughboy Loop (1.6 miles)

Cool down

Friday, 14 Jan, 0700 and 0830 and TBD

warm up

0700 D$ swim WOD:

Tread water for 10 minutes
(if you touch the side or bottom you will do 50 burpees at completion of WOD)

100 meters frog kick only with board
100 meters frog kick without board
100 meters crawl stroke


0830 WOD:
2 rounds for time
50 push ups
40 sit ups
30 push press (95lbs / 45lbs)
20 pull ups
10 wall ball shots
400 m run

Afternoon WOD:
 5 x 3 of the following:
Bench Press
Press

5 x 5 Weighted pull up

5 x 20 Weighted push up

0830 and Afternoon is TBD, Thursday

warm up

0830 Ladies WOD:
3 mile run

Afternoon WOD:
5 x 4 of the following:
Back Squat
strict press
power clean

5 x 20 weighted push up with vest

5 x 5 weighted pull up with vest

2 mile run with 22 lb weighted vest

0830 and 1700, Wednesday

warm up

Ladies WOD:

"Murph"

1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

all of this is done with a 20lb weighted vest (scale the weight but not the reps)

D$ morning WOD:
warm up
tread water for 5 min straight, don't touch the bottom or side.  Every time you do it is 10 burpees.

swim 500 m breast stroke


Afternoon WOD:


"Murph"
1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

all of this is done with a 20lb weighted vest (scale the weight but not the reps)"Murph"

0830 and 1700, Tuesday

warm up

Ladies WOD:

5 x 8 of the following:

Bench Press

Seated Shoulder Press
Pull up

Lunges (4 x each leg)

D$ Morning WOD:

Swim 1000 m at easy pace
10 x 25 m sprints

3 mile run

D$ Afternoon WOD:

5 x 8 of the following:

Bench Press

Seated Shoulder Press

Weighted Pull up

Back Squat

Lunge

0830 and 1700, Monday

warm up

Ladies morning WOD:

Bench press : 5 x 8

12 min AMRAP
21 push press
15 walking lunge
9   pull up

D$ Morning WOD:
Warm up

Swim - 5 x 50m sprint, 1 minute rest between sets (crawl stroke)
            5 x 100 m sprint, 2 minute rest between sets (crawl stroke)
            200 m cool down swim

Run 3 miles under 24:00

D$ Afternoon WOD:

5 x 8 of the following:

Back Squat

Front Squat

Lunge
Pull up

Sunday, 9 December 2012

WOD #1:

5 x 8 of the following:

Bench Press

Seated Shoulder Press

Weighted Pull up

Weighted Ring Dips

WOD #2:

"Jerry"

For time
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Rest Day, ARMY VS NAVY 8 DEC 2012

REST DAY

GAME TIME WOD:

DRINK BEERS AND EAT PRETZELS

Friday, 7 December 2012

                                            Miramar Air Show 2009 (I'm in the last one)

Warm up

D$ Spec Ops Morning:
2 x 25m kick only  http://www.swimsmooth.com/kick.html
rest 5 min
6 x 200 m (alternate breast and crawl stroke every 200 m)
between each 200m swim perform 20 push ups and 20 flutter kicks then rest 2 minutes

D$ Spec Ops Evening:
Chipper:
50x deadlift @ 35% 1 RM, 100x KB sumo deadlift high pull (24kg/16kg), 800m sandbag carry

0830 and 1700, 6 December 2012

WARM UP

AM LADIES WOD:

4 MILE RUN FOR TIME

D$ SPEC OPS WORKOUT:

500 M SWIM WARM UP

6 X 25 M SWIM TAKING AS LITTLE BREATH AS POSSIBLE

AT COMPLETION OF THE SWIM DO THE FOLLOWING:

1-10-1 PULL UP AND PUSH UP PYRAMID 

(1 PULL UP, 1 PUSH UP, 2 PULL UP, 2 PUSH UP,....)

PM WORKOUT:

2 MILE RUN FOR TIME WITH 15 LB WEIGHTED VEST

AT COMPLETION OF RUN COMPLETE THE FOLLOWING:

1000 M ROW AND 200 AIR FORCE STYLE SIT UPS

0830 and 1700, 5 December 2012

Warm up

AM Ladies WOD:
This is not for time!
Bench Press: 10 x 8 x 6 x 4 x 2
between sets of bench do the following
10 chin ups between sets (palms facing you)
10 walking lunge (5 each leg)
10 sit ups

D$ WOD:
20 min swim, try to take as little break as possible.
then do the following:
Bench Press: 10 x 8 x 6 x 4 x 2
between sets of bench do the following
10 chin ups (palms facing you!)
10 walking lunge (5 each leg)
10 sit ups


PM WOD:
10 x 200 m sled drag, go as heavy as able.

0830 and 1700, Tuesday, 4 December 2012

NO EXCUSES, SHUT UP AND DO WORK!

Warm up

AM / PM WOD:

7 rounds for time for time

400 m run
15 box jump
10 toes to bar

0830 and 1700, Monday, 3 December 2012

Time to get back to work!!!

AM WOD:
Weighted pull ups 10 sets of 3 (10 x 3)

Push Press: 8 x 6 x 4 x 2

Double Tabata push up and sit up, alternate between the two for 8 minutes of time.

PM WOD:

run 2 mile
100 air squats
run 2 mile
100 sit ups