Workout for Wednesday, 1 September

20 AS
Run 200m
2 Push Ups
Run 200m
18 AS
Run 200m
4 Push Ups
Continue until you reach 2 AS & 20 Push Ups

110 AS, 110 Pushups, 2.5 miles
We'll sub rowing for those with feet problems.

See you at 0600!
 

Workout for Tuesday, 31 August

WOD:

20 Min AMRAP

7x 95lbs Thrusters
7x Pistols (Per leg)
7x Pull Ups
7x 30# OH Lunges (Per leg)
7x Knee to Elbows
7x Burp Overs
7x Box Jumps

See you at 0600.

Workout for Monday, 30 August

Neither Tim nor I will be at CF tomorrow. You're on your own!

WOD:

4 x 800m repeats. Partner up with someone your own speed. You run, he waits. You finish your 800, your partner runs and you wait. Repeat 4 times.

See you at 0600.

Workout for Friday, 27 August

WOD: Team Workout.

See you at 0600.

Workout for Thursday, 26 August

Rest Day.

Coach Tim and I are running a clinic tomorrow. Will be instructing three of the nine basic movements: med ball clean; push jerk; and overhead squat.

See you at 0600.

Workout for Wednesday, 25 August

WOD:

20-min AMRAP

20" BJ, 20 reps
100m run w/ 25# plate
7 Pushups
5 Ring Dips
100m run w/ 25# plate

See you at 0600.

Workout for Tuesday, 24 August

WOD:

400m Run
GTO (115/85), 15 reps
x4 Rounds

See you at 0600.

Workout for Monday, 23 August

WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Scale as necessary with jumping pullups for a minimum of 10 minutes.

See you at 0600.

Workout for Friday, 20 August

WOD: Team Workout.

See you at 0600.

Workout for Thursday, 19 August

Rest Day.

Coach Tim and I are running a clinic tomorrow. Will be instructing some of the nine basic movements for the new-joins.

See you at 0600.

WOD:

AMRAP - 20 min
400m Run
Ring Push Ups, 10 reps
Sprint to pad
35# KB Swings, 20 reps

See you at 0600.

Workout for Tuesday, 17 August

WOD:

75% of max DL, 10 reps
Sprint half way across pad - 30 Jump ropes
Sprint the remaining half - 20 Burpees
Sprint back half way - 30 Jump ropes
Sprint back to bar
x4 rounds

See you at 0600.

Workout for Monday, 16 August

WOD:

40 WB shots
Run 50m
30 WB Shots
Run 100m
20 WB Shots
Run 200m
10 WB Shots
Run 400m

See you at 0600.

Workout for Friday, 13 August

WOD: Team Workout

See you at 0600.

Workout for Thursday, 12 August

Rest day. I'll be instructing a Zone Diet class at 0600 tomorrow in the WTBN conference room (Bldg RR11 across from Range A). Learn how to increase your performance through what you eat.

See you at 0600.

Workout for Wednesday, 11 August

WOD:

AMRAP 20 mins
95# Hang Power Clean, max reps
400m run

Post # of reps to comments.

Bring athletic tape if you have a roll.

Will be running a Zone Diet class on Thursday 0600-0700 in the
WTBN CP  Conference Room (RR11; right behind Alpha Range)

Workout for Tuesday, 10 August

WOD:

800m run
50 Supermen
50 Situps
x 3 rounds

See you at 0600.

Workout for Monday, 9 August

Tim and I passed our Level 1 Certification Test tonight at the Level 1 Cert at Cherry Point!

WOD:

45# DB Clean, 10 reps
100m shuttle sprint; 20 m there and back, 5x
x3 rounds

See you at 0600.

Workout for Friday, 6 August

WOD: Team Workout

See you at 0600.

Workout for Thursday, 5 August

Rest Day.

Workout for Wednesday, 4 August

WOD:

Modified Tabata Something Else -

AS
WL
Pullups
Situps

See you in the gym at 0600.

Workout for Tuesday, 3 August

WOD:

Deadlifts
1-1-1-1-1-1-1

See you at 0600.

Workout for Monday, 2 August

WOD:

Warmup
Box Jump Review - Hip Extension!!!
Nancy

See you at 0600.