R COY – 30 DEC 10

Chipper WOD

40 Push-Press (75# men/55# women-barbell can be substituted with a water jerry or set of dumbells for this and the thrusters)

40 double-unders

40 Sumo-Deadlift High Pulls (75#/55# – use a barbell, water jerry, ammo can or kettle bell)

30 thrusters (75#/55#)

30 burpee’s

30 pull-ups

R COY – 28 DEC 10

Petranek Fitness Test

500m Row (sub 400m run if you don’t have access to a rower)

40 squats

30 sit-ups

20 push-ups

10 pull-ups

For those of you aiming for a truly elite level, you should be able to do this in under 4:00.

Time to leave the holidays behind and get back into regular PT. Starting Strength programming will be available to members who want it as soon as parade nights start again. You should know your max lifts for the press, squat and deadlift so we can program the weights for you.

N Coy 17 Dec 10


Gym length sprint (there and back)

15 Burpies

Gym Sprint

25 KBS

Gym Sprint

15 Pull ups

Gym Sprint

15 Jerry Can Push Press

Gym Sprint

20 Wall Ball

Gym Sprint

15 Knees to Elbows

1 Zengel Lap

Find “The Wall” in training so you don’t have to find it in the field!