5 mile run-for time
500m freestyle-for time
3,000m fin-for time
12 underwaters-2:00 intervals
easy as 1, 2, 3 workout
100 pull ups
300 push ups
flutters 4 count for 1:30 each- x3
post results w/times…
Added by Will on April 29, 2009 at 9:00pm —
1 hour ruck, 50 lbs load. How far do you get?
Added by The Cadre on April 29, 2009 at 5:28am —
Added by The Cadre on April 28, 2009 at 4:49am —
500m freestyle warm-up
4x100m fin...nice and easy
5x250m fin for time=sprint
2x500m fin for time
200m freestyle cool down....gorilla munch
Then to the Gorilla Munch signature workout...
see Gorilla Munch
Added by Clint on April 27, 2009 at 1:52pm —
Added by The Cadre on April 25, 2009 at 9:33am —
then flutters until legs go numb........gorilla munch
Can do for time or not either way its a pretty good burn.
Added by Clint on April 24, 2009 at 8:28pm —
Rest as needed between sprints. Score is your total running time.
How many times did you do something this week that you didn't want to do (that you didn't have to do)? What was the reason you did it?
Added by The Cadre on April 23, 2009 at 10:30pm —
Round 1: 10x
1 Knee Jump-into-Squat
10 Leg Levers
Rest 2 Minutes
Round 2: 5 Rounds
5 Lumberjack Thrusters
20 Ring Pushups OR 20 Tricep Pushups
Rest 2 Minutes
Added by The Cadre on April 23, 2009 at 4:30am —
This is the third of a series of Autopsies which outline and detail a plan to score perfect on each of the US military branch's fitness tests. The last one we covered was the Max Out the US Air Force Fitness Test ; this one is on the USMC Physical Fitness Test [PFT]. The reason for this series is simple: we believe if there is a guideline, you should strive for perfection every time.
Overview of the USMC Physical Fitness Test
The United States Marine Corps PFT consists… Continue
Added by Dan Donche on April 22, 2009 at 4:24pm —
There are many ways to assess physical fitness levels, and with each of these assessments comes scoring methods. If you’re anything like me, when you know there is a score of some type involved, you want to score perfect. This Autopsy will show you how to do just that; this one is the first of a series of Autopsies which will outline and detail a plan to score perfect on each of these tests. This one is on the US Army Physical Fitness Test.
Overview of the… Continue
Added by Dan Donche on April 22, 2009 at 4:22pm —
This is the second of a series of Autopsies which outline and detail a plan to score perfect on each of the US military branch's fitness tests. The last one we covered was the Army Physical Fitness Test; this one is on the US Air Force Fitness Test. The reason for this series is simple: we believe if there is a guideline, you should strive for perfection every time.
Overview of the Air Force Fitness Test
The Air Force Fitness Test [PFT, or Physical Fitness… Continue
Added by Dan Donche on April 22, 2009 at 4:00pm —
8 pull ups
40 sit ups
25 push ups
70 flutters (4 count)
4 rounds with 1:30 rest inbetween. after last round rest 2:00 then proceed to fifth round-for this round do every station until muscle exhaustion
Added by Will on April 22, 2009 at 1:20pm —
Work up to your heighest box jump.
Accelerating Squat (explode upwards, coming up into a calf-raise at the end of the squat)
Added by The Cadre on April 20, 2009 at 6:02am —
Added by christopher payano on April 19, 2009 at 7:35am —
8 Weighted Lunges (4 per leg)
5 Clean Pull- heavy
20 Floor Wipers
Added by The Cadre on April 16, 2009 at 11:05pm —
Anyone hear about the Dep. Homeland Security's report stating that Afghanistan and Iraq war vets are potential recruits for terrorist groups? It said conservative groups, like those opposed to to illegal immigration, pro-life groups, gun rights groups, etc. are all right wing radical groups that could potentially recruit war vets for terrorist activities. Can you guys believe this bs??? It was released two days before the TEA Parties (apt timing, I'm sure), and prettymuch labels anyone who… Continue
Added by Mike Hussle on April 16, 2009 at 8:06pm —
"People are just as happy as they make up their minds to be." --Abraham Lincoln
Do you think happiness is a choice one can make?
Added by The Cadre on April 15, 2009 at 9:30pm —
Bench Press @ Bodyweight
Weighted pullups @ 25% of your bodyweight
Added by The Cadre on April 14, 2009 at 8:38pm —
2x20 seconds squat stretch
7 front squat
Bike/Row 2 minutes, intense pace
5 MINUTE BREAK
THEN 3 Rounds:
7 Push Press
2 Minutes KB Snatch
5 MINUTE BREAK
Finish with 5 Rounds:
10 Chinups (palms facing in)
Added by The Cadre on April 12, 2009 at 8:14am —
Unfortunately I didn't take a camera with me to Guadelupe Peak. Big f***ing deal, its the highest point in Texas, but the view is still superb.
Added by Mike Grace on April 9, 2009 at 11:52am —