2011
10 Mile Run: At each mile marker complete the following: 20 burpees 20 jump squats 20 lunges 20 push ups
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Swim: Warm up: 1000 meter swim 4X500 M CSS 5X100M Free Style 6X 50 M Any Stroke(Butterfly, Breast, Free, etc) Cool Down: 1000 Meter swim
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5 Rounds: 100 Meter Bear Crawl 100 walking lunges 100 air squats 400 meter run
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1 Mile Run 5 Rounds:( 1 min per exercise, then at the end of the round 1min rest AKA FGB style) Burpees Squat Jumps Pull ups Situps 1 min Rest Then: 1 mile run
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Warm Up: 500 meter Swim (any stroke) Workout: 2500 Meter Swim (any Stroke)— BUT after each 100 meter exit the water and perform: 12 Burpees, 12 air squats Notes: as usual use fins if you have them!
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Two Options(your choice of one of the workouts or do both): Option One: Adjusted PST: 1000 Meter Swim Max Pull ups Max Push ups in 3 min Max Sit ups in 3 min 3 mile run OR- 50 Body Blasters ( Burpee- pull up- Knee to Elbow= 1 rep ) 1 Mile run 25 Body […]
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10 Rounds for Time: 10 burpees 10 pull ups 10 squat jumps 10 push ups Then (after 5- 10 min rest): 3 X 1 mile sprints — (3 min rest in between each interval)
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RSR: 3 mile run 2 mile swim 3 mile run Notes: If you have fins use them.
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3 Rounds: 100 push ups 100 situps 100 jump squats 1 Mile Run
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The holidays are a time to power off the laptop, take some well deserved time away from work and spend it with family – if you are so lucky. But so many in service to this country will be missing another holiday, far from home. If this is you, thank you. We know you […]
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