2012
AMRAP 30 min : 10 Chest to bar pull ups 20 Hand Release pushups 30 Squat Jumps Then ( rest as long as necessary ) Run 3 miles
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Complete the following: 50-40-30-20-10 Burpees Pullups 4 Count Mtn Climbers Air squats *** After each set (ie- getting through the 50 reps of the 4 exercises ) complete a 400 meter run
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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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