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

1600, Monday, 12 November 2012

Warm Up

Press: 5 x 5 x 3 x 3 x 1 x 1

Met Con:

4 rounds for tiome

Row 500 m
Run  400 m

1200, Sunday, 11 November 2012

Warm up

10 x 10 weighted pull up
5 x 20   Push ups
10 x 40 sit ups

2k row at 1:55 pace
2 mile run