The Cadre's Blog – March 2012 Archive (23)

1 Hour Ruck

(1) 10 Rounds:

1 Minute Suicide Sprint

1 Minute Rest

(2) 10 Rounds:

30 Seconds Situps

30 Seconds Rest

(3) 10 Minutes Rest

(1) Work up to 1RM on Military Press

(2) 5x2 Military Press @ 90% 1rm

(3) 5x

5 Back Squat- increase load each round

5 Romanian Deadlift

(4) 4x:

20 Kettlebell Snatch

20 Full Body crunch

100m Sprint

(1) 10 Rounds (20 Minutes Total)

1 Minute Suicide Sprint

30 Seconds Plank

30 Seconds Rest

(2) 10 Minute Run

(1) 10 Rounds (20 Minutes Total)

1 Minute Suicide Sprint

30 Seconds Plank

30 Seconds Rest

(2) 10 Minute Run

(1) Work up to 1RM Deadlift.

(2) 5x2 Deadlift at 90 percent 1RM

(3) 5x

5 Bench Press- increase load each round

5 Weighted Chins

(4) 4x:

20 Weighted Lunges*

50 Flutterkicks

*For the lunges, we recommend you load a bar at 95 lbs, put it in back squat position, and begin your lunges

REST

Warmup: 3 Rounds of Barbell Complex, lightweight.



THEN 4 Rounds FOR TIME:

8 Deadlift at approx 110% bodyweight

8 Step-ups to 24 inches at approx 40% bodyweight (4 each leg)



*Step ups:get a 24 inch box, or as near as you can find (a bench, steps, etc). Hold the weight in your hands, and then step up. Lead with right leg, then next with left leg, etc.



humility \hyü-ˈmi-lə-tç, yü-\ noun…

500m interval swim, alternating between 25m sprints and 25m regular

5x 25m underwaters

10 min tread w/wrists above water

This DC is dedicated to A1C William H. Pitsenbarger, a USAF Pararescueman who made the ultimate sacrifice in Vietnam. He was posthumously awarded the Congressional Medal of Honor for his…

Test your 1RM on overhead squat.

REST

7x3 Overhead Squat

7x3:

Military Press

Romanian Deadlift

THEN:

20-15-10

Clapping Pushups

Pullups

Ankles-to-bar

Kettlebell Swings

You should be adding 5 lbs each round to each lift.  If you started your OHS with an empty barbell, by the last round you should have added 35 lbs for a total of 80 lbs.  If you fail at any weight on the way there, stay there until you can complete all 7 rounds moving upwards.…

1 Hour Ruck

7x3 Overhead Squat

7x3:

Military Press

Romanian Deadlift

THEN:

20/20 "Half Pint" Version:

10 Minutes AMRAP:

20 Pushups

20 Crunches

20 Flutterkicks

You should be adding 5 lbs each round to each lift.  If you started your OHS with an empty barbell, by the last round you should have added 35 lbs for a total of 80 lbs.  If you fail at any weight on the way there, stay there until you can complete all 7 rounds…

24 Minutes:

15 Seconds KB Snatch

15 Seconds Rest

Note: chalk helps you grip the bell during all this.  But don't over apply.  Apply a bit at the beginning, and no more.  When you're done, wash your hands.  Then grow a pair and put lotion on your hands.  You'll need to keep your skin.

7x3 Overhead Squat

7x3:

Military Press

Romanian Deadlift

THEN:

For time, 50 Man Makers

You should be adding 5 lbs each round to each lift.  If you started your OHS with an empty barbell, by the last round you should have added 35 lbs for a total of 80 lbs.  If you fail at any weight on the way there, stay there until you can complete all 7 rounds moving upwards.…

7x3 Overhead Squat

7x3:

Military Press

Romanian Deadlift

You should be adding 5 lbs each round to each lift.  If you started your OHS with an empty barbell, by the last round you should have added 35 lbs for a total of 80 lbs.  If you fail at any weight on the way there, stay there until you can complete all 7 rounds moving upwards.  Then the next time, you would START 5 lbs heavier than your last start (in our example, you'd start at 50 lbs) and work…

22 minutes:
15 seconds KB snatch
15 seconds rest