The Cadre's Blog – May 2010 Archive (24)

May 31, 2010

Max Rounds, 20 Minutes:

10 Sandbag Squat Clean*

10 Pullups

10 Tricep Pushups

*If no sandbags, sub in kettlebell, barbell, etc.

Added by The Cadre on May 31, 2010 at 4:42am — No Comments

May 29-30, 2010

REST DAY (or make-up)

Added by The Cadre on May 29, 2010 at 5:14am — No Comments

5 Rounds:

1 Minute Ring Pushups*
1 Minute Ankles-to-bar
1 Minute Iron Mikes (jumping lunges)
1 Minute Static Front Hold**
1 Minute Pullups

*Ring pushups: if you don't have rings, you can substitute dumbell pushups or regular pushups

** Static Front hold: Get two dumbbells. Hold them straight out in front of you. Keep them there.

Added by The Cadre on May 28, 2010 at 1:57am — No Comments

May 27, 2010

7-6-5-4-3-2:
Overhead Squat

In between rounds, do 15 chinups (palms facing in) and 30 pushups.

Added by The Cadre on May 27, 2010 at 5:19am — No Comments

May 26, 2010

For time, in any order/combination:
50 Pullups
100 Iron Mikes (jumping lunges)

Then as cooldown, move briskly but not racing:
100 Regular Pushups
100 Tricep Pushups

Added by The Cadre on May 26, 2010 at 1:57am — No Comments

May 25, 2010

1 Hour Ruck

Added by The Cadre on May 25, 2010 at 6:04am — No Comments

May 24, 2010

(1) 10 Rounds:

30 Seconds Pullups

30 Seconds Rest

(2) 10 Rounds:

30 Seconds Ring Pushups

30 Seconds Rest

(3) 10 Rounds:

30 Seconds Weighted Situps

30 Seconds Rest

Added by The Cadre on May 23, 2010 at 8:15pm — No Comments

May 22-23, 2010

REST (or Make-Up)

Added by The Cadre on May 22, 2010 at 7:00am — No Comments

May 21, 2010

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

Press Jerk

25 Ring Pushups OR 50 Pushups between rounds

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

Squat Clean

20 Pullups Between Rounds

(3) 5 Rounds:

40 Situps

40 Flutterkicks

Added by The Cadre on May 21, 2010 at 1:29am — No Comments

May 20, 2010

"300 Workout"

Today, we are doing Gym Jones' famous "300 Workout." Do these in order FOR TIME:

1. Pullups - 25 reps
2. Deadlifts with 135 lbs - 50 reps
3. Pushups - 50 reps
4. 24-inch Box jumps - 50 reps
5. Floor wipers - 50 reps
6. Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
7. Pullups - 25 reps

Added by The Cadre on May 20, 2010 at 5:29am — 3 Comments

May 19, 2010

1 Hour Ruck, 50 lbs load. How far do you get?

Added by The Cadre on May 19, 2010 at 1:53am — No Comments

May 18, 2010

10-9-8-7-6-5-4-3-2-1:
Kettlebell Snatch
Ankles-to-bar*

*Find a pullup bar. While holding it, raise your feet until your ankles
touch the bar.

Added by The Cadre on May 18, 2010 at 5:49am — No Comments

May 17, 2010

(1) 4 Rounds:

7 Snatch Pull

50 Pushups OR 30 Ring Pushups

(2) 4 Rounds:

7 Accelerating Front Squats*

50 Flutterkicks

50 Situps

(3) 5 Rounds:

7 Push Press

20 Pullups

* Accelerating front squats: front squat that you explode up into a calf raise, coming up on to the ball of your foot at the top. Think of it like you were…

Continue

Added by The Cadre on May 17, 2010 at 5:30am — No Comments

May 15-16, 2010

REST (or make-up day)

Added by The Cadre on May 15, 2010 at 3:04am — No Comments

May 14, 2010

(1) 5 Rounds:

2 Snatch

(2) 6 Rounds:

3 Overhead Squat

(3) 7 Rounds:

2 Deadlift

Added by The Cadre on May 13, 2010 at 9:41pm — 1 Comment

May 12, 2010

1 Hour Ruck, 50 lbs load. Take a hard, steady pace, but don't run!

Added by The Cadre on May 12, 2010 at 5:16am — No Comments

May 11, 2010

(1) 10 ROUNDS:

30 Seconds Ring Pushups

30 Seconds Rest

(2) 10 ROUNDS:

30 Seconds Squat Clean*

30 Seconds Rest

(3) 15 MINUTES MAX EFFORT:

10 Pullups

10 Push Press**

30 Situps

*Squat Cleans: DO NOT RACE. This should be a constant, steady effort, but if you are going so fast you're sloppy, you're defeating the purpose. So remember, slow is smooth, smooth is fast. You may use barbell, kettlebell or…

Continue

Added by The Cadre on May 11, 2010 at 12:30am — 1 Comment