The Cadre's Blog – April 2011 Archive (23)

(1) Go as long as you can, trying to beat your score from earlier this week by at least one  minute:

15 Seconds KB Snatch

15 Seconds Rest

(2) 5 Rounds:

10 Kettlebell Rows

20 Pushups using the KB's as pushup handles

(1) 5 Rounds:

10 Waiter Lunges (5 each leg) with 2 KB's or 2 DB's- go as heavy as you can handle

(2) 4 Rounds:

1-2-3-4 Presses with 2 KB's OR 2 DB's

5 Front Squats with the kb's/db's

(3) 3 Rounds:

2 Minutes Plank position

1 Minute Side Plank- Left

1 Minute Side Plank- Right

(1) Go as long as you can, trying to beat your score from last week by at least one  minute:

15 Seconds KB Snatch

15 Seconds Rest

(2) Let your heartrate cool down with Reverse Ladder10-9-8-7-6-5-4-3-2-1:

Chinups (palms in)

Ankles-to-bar

Ruck 1 Hour, 50 lbs load.

Swim: 1000m Swim with fins, any stroke

(1) Go as long as you can, trying to beat your score earlier this week:

15 Seconds KB Snatch

15 Seconds Rest

(2) Cooldown with 4 rounds:

50 Crunches

50 Flutterkicks

(1) 5 Rounds:

1-2-3 Kettlebell Press Ladder* 

In between rounds, farmers carry with kb's, approximately 100 yards

(2) 10 Rounds:

3 Pistols Per Leg

10 Commando-Grip Pullups

*Presses- preferably with 2 kb's.  For an extra challenge, snatch the kb's before lowering them into the…

Grab a kettlebell, and go until you can't anymore:

15 Seconds Snatch

15 Seconds Rest

Try to improve your time from last week.  Go until you can't maintain the same pace anymore.

(1) 5-4-3-2-1:

Kettlebell Press*

"Sitting" Pullups**

(2) 4 Sets:

20 Ring Pushups***

10 Divebomber Pushups

50 Situps

*two if possible, if not then do both sides each set

**while doing pullups, hold knees up in front of you as if "sitting"

***or use pushups handles/dumbells

5 Rounds:

5 Pistols (each leg)

5 Kettlebell presses (each arm)

(1) 12 Rounds:

30 Seconds Pullups

30 Seconds Rest

(2) 10 Rounds:

20 Seconds Flutterkicks

40 Seconds Rest

(3) Grab a kettlebell, and go until you can't anymore:

15 Seconds Snatch

15 Seconds Rest

Record the number of minutes you can keep going and keep a steady "pace" of snatches.  When this starts to fail or you begin to feel lightheaded, etc., stop and record the time.  This will be your starting…

(1) Kettlebell snatch: 10 Minutes straight:

15 Seconds snatch

15 Seconds rest

(2) 10 Minutes straight:

30 Seconds Situps 

30 Seconds Rest

(3) 1 Mile Run

LAST DAY OF TEN DAY PUSH!  

(1) 3x:

1-2-3-4-5 Pullups

5 Clean and Press (with 2 KB's if possible)

5 Waiter Lunge OR Pistols per leg

(2) 3 Rounds, 6 minutes total:

30 Seconds Pushups, 30 Seconds Rest

30 Seconds Situps, 30 Seconds Rest

(transition from pushups to situps during the rest)

(3) 12 Rounds (6 Minutes total work)

15 Seconds KB Snatch

15 Seconds Rest

(4) Finish everything with 15 Ab…