2012
Swim Workout WU: 200 meter – any stroke 20 x 50 Free ( all out sprints, 20 sec rest) 1 min rest 10 x 100 CSS ( 25 sec rest) 1 min rest 5 x 200 Free ( 30 sec rest) 1 min rest 1 x 500 CSS ( all out effort)
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10 rounds : 10 burpees 10 squat jumps 100 meter swim Then( rest as long as needed): 10 rounds : 50 meter bear crawl 20 push ups 20 jump lunges ( 10 each leg) 100 meter sprint
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Modified PST: 2000 meter swim Rest 10 min Max push ups in 3 min ( 2 min rest) Max situps in 3 min ( 2 min rest ) Max pull ups Rest 10 min 3 mile timed run in boots in Cammies Notes : use today as a way to measure your weaknesses and realize […]
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10 rounds for time : 15 burpees 15 toes to bar 15 dips 400 meter run
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2 Rounds of : 100 pull ups 100 situps 100 hand release push ups 100 squat jumps Then rest as long as needed: 4 mile timed run ( shoot for 28 min) *** Anyone over 30 min on the run owe a 100 burpee penalty!
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10 Mile Run : At each mile complete: 20 burpees 20 Squat jumps 20 situps
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Warm up : 200 m swim any stroke 1000m swim CSS ( 1 min rest) 5 x 100m all CSS ( 15 sec rest ) 1000 m swim Free(1 min rest) 5 x 100m all Free( 15 sec rest ) Cool Down : any stroke and distance of your choice
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5 Mile timed run Then ( rest as long as needed) 21-18-15-13-11-9-8-7-6…1 Burpees Pullups Situps
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The trials of how Draper Kauffman created the Naval Combat Demolition Units (NCDUs) and the Underwater Demolition Teams (UDTs) and how their success and failures in the European and Pacific fronts of World War II led to a new breed of warrior that set the standards for modern day Navy SEAL commandos […]
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2 Mile Run 20 Hand Stand Push ups 40 Squat Jumps 60 8 Count Body Builders 80 walking lunges 100 situps 80 walking lunges 60 8 Count Body Builders 40 Squat Jumps 20 Hand Stand Push ups 2 mile run
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