Today, in any order/combination:
50 Ring Cranks
Note: doing the ring cranks, remember, you are not a gymnast like the guy in the video. Or maybe you are. But you probably aren't. Just go from the ground to a vertical, inverted position, like he does, as slowly/smoothly as you can. On your way back down, bend your abs and make it like an "L-sit" as you lower yourself back down.
Added by The Cadre on August 31, 2010 at 3:17am —
Two reverse ladders of bench press and pullups. 9 bench, 9 pullups. 8 bench, 8 pullups, and so on, down to 1. Repeat.
Added by The Cadre on August 29, 2010 at 9:00pm —
The Tri-Operator is like a military triathlon. A personal Ironman Continue
for FF Athletes. It consists of:
This event, like a triathlon, is timed from start to finish. That includes transitions (i.e., changing from running clothes to swimming gear, back to rucking, etc.). Most FF Athletes will be doing this…
Added by The Cadre on August 28, 2010 at 12:30am —
REST (TRI-OPERATOR TOMORROW!)
Added by The Cadre on August 27, 2010 at 3:30am —
1 Hour Ruck. 50 lbs load.
Added by The Cadre on August 26, 2010 at 3:12am —
Sprint 20 Seconds
Walk 10 Seconds
Do these short intervals until you complete 1/4 mile (one lap on a track). Then rest 1 minute. That's one round. Repeat continuously for 40 minutes.
Added by The Cadre on August 25, 2010 at 3:00am —
10 Snatch with 2 kb or 2 db
90 seconds run
Added by The Cadre on August 24, 2010 at 12:30am —
Run 40 Minutes
Swim 30 Minutes
Run 20 Minutes
Added by The Cadre on August 23, 2010 at 3:11am —
2 Hour Ruck. 50 lbs load.
Added by The Cadre on August 21, 2010 at 6:29am —
REST (or make-up day)
Added by The Cadre on August 19, 2010 at 10:05pm —
(2) 2 Mile Run
(3) Lift/Cals: 6 Rounds:
10 Bench Press, increase weight each round
NOTE: Part two should follow immediately after part one. Part three you are going to have to get yourself to a bench, so try to get yourself there as quickly as possible to cut down on the lag time between rounds.
Added by The Cadre on August 18, 2010 at 12:30am —
Max Rounds, 1 Hour:
20 Weighted Lunges (10 per leg)
Added by The Cadre on August 17, 2010 at 3:21am —
60 Minutes Run.
Added by The Cadre on August 16, 2010 at 3:13am —
One hour continuous:
Added by The Cadre on August 14, 2010 at 12:30am —
During the rest of August, our normal weekly scheduling is altered in preparation for TRI-OPERATOR. Tomorrow (saturday) will be hard work, followed by another rest day on Sunday.
Added by The Cadre on August 13, 2010 at 4:05am —
2 Kettlebells OR 2 DB's:
Finish with a total of 2 minutes of L-Sit using the kb's (or db's) as handles.
Added by The Cadre on August 12, 2010 at 12:30am —
2 Hour Ruck
THEN, later: Pullup ladder, 1-2-3-4-5-6. 5 times.
Added by The Cadre on August 11, 2010 at 12:30am —
10 Front Squat
10 Overhead press
Added by The Cadre on August 10, 2010 at 12:30am —
60 Minutes run, for distance.
Added by The Cadre on August 8, 2010 at 9:49pm —
Added by The Cadre on August 7, 2010 at 6:55am —