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 Sumo-Deadlift High Pulls (75#/55# – use a barbell, water jerry, ammo can or kettle bell)
30 thrusters (75#/55#)
Petranek Fitness Test
500m Row (sub 400m run if you don’t have access to a rower)
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.
7 rounds for time
20 Kettlebell swings (55#)
8 Standing Broad jump (6ft length)
4 rounds for time
30 Thrusters (use a jerry can, 65# barbell or set of 30# dumbells)
5 rounds for time
20m bear crawl
Bear crawl demo: http://www.youtube.com/watch?v=tsSt1eX3w2w
The FRIDAY CHIPPER!!!
Gym length sprint (there and back)
15 Pull ups
15 Jerry Can Push Press
20 Wall Ball
15 Knees to Elbows
1 Zengel Lap
Find “The Wall” in training so you don’t have to find it in the field!
1 mile (1600m) run
then: Accumulate 3 minutes each of:
– hollow rock
– right side plank
– left side plank
AMRAP 20 minutes
10 Wall Ball
200m run (2 laps around armoury floor)