2012
“Choice” 8 rounds (8 deadhang pullups, 16 plyo pushups, 24 unanchored situps) Each round add in 50m bear crawl and a 50m walking lunge. The choice lies with you where to insert them. Then 3 mile run, for time. Notes: Choose wisely, once set don’t change. Easy day.
Read More2012
“Shadow-walker” Warm-up with 15 minutes shadow boxing. Ignite your warrior side. 100 Burpee Pullups, 100 Squats, 100 Pushups, 100 Situps Finish with max effort 15 minute run. Aim for 2 + miles. Notes: Use vest for challenge. Substitute any type of active sustained activity for Warm-up. Fight hard.
Read More2012
“Old School” Run 3 miles, swim 1 mile, run 3 miles Notes: Have fun! A classic
Read More2012
“The Protector” 1.5 mile run, 100 Deadhang Pullups, 200 hand release pushups, 300 jump squats, 1.5 mile run Notes: If you have a vest use it. Breath and move, easy day!
Read More2012
Use the OODA Loop to Power your Decisions The OODA loop helps us process and respond to information coming at us very quickly. It is used when rapid, on the fly planning and decision are necessary. Developed by the late Air Force Colonel John Boyd to simplify the rapid-fire life and death decisions made during […]
Read More2012
Run 3 miles, Swim 2000m CSS with fins, Run 3 miles. Saturday do Operator WOD, or long Grinder PT Sunday is a rest day
Read More2012
With body armor, Run 3 miles at moderate pace. Then complete 10, 9, 8, 7….1 reps of Body blaster, dips, sit ups. Between each grouping, perform a 100m sprint. For example, do 10x Body blaster, 10x dips, 10x sit ups, 100m sprint, 9x Body blaster, 9x dips, 9x sit ups, 100m sprint, etc.
Read More2012
WU: Swim 500m stroke of your choice. 50 m free style hypoxic pyramid: 1x 50m @ 1 breath every 2 strokes, 1x 50m @ 1 breath every 4 strokes, 1x 50m @ 1 breath every 6 strokes, 1x 50m @ 1 breath every 8 strokes, 1x 50m @ 1 breath every 10 strokes. Then work […]
Read More2012
Deck of Cards: Hearts = Burpee, Club = leg levers, Spade = 2-Count jumping lunges, Diamond = Pull ups. Aces = 14 reps, King = 13 reps, Queen = 12 reps, Jack = 11 reps, Joker = 800m run.
Read More2012
WU: Swim 500m stroke of your choice. 10 rounds: 100m CSS, 20x Push ups, 30x air squats, bear crawl around pool.
Read More