Cover Image

Cover Image

Monday, September 24, 2012

CF 09-24-12

A. Back Squat. 10, 8, 6, 10, 8, 6 (95#; 105#; 125#; 105; 115#; 130#)
3 min rest

3 Rounds:
  • B1. Pull Ups. AMRAP in 60 secs. 30 sec rest. (9; 5; 6) - red band assist
  • B2. Push Ups. AMRAP in 60 secs. 30 sec rest. (22; 17; 18)
5 Rounds:
C. Toes to Bar. AMRAP in 30 secs. 30 sec rest.  (7; 7; 7; 6; 6)
For time- PR 10:58
  • 800m Run
  • 20 Burpees
  • 800m Run
 

09-22-12

Race
2.45 miles - 19:35

took 1st place

CF 09-21-12

6 Rounds - PR 13:22
  • 200m Run
  • 5 Power Snatch (55#)

CF 09-19-12

Deadlift. 10 Touch-n-Go reps (light & fast). 60s rest. x5 (95#)

For Time - PR 10:08
  • 151 Wall Balls (14 lbs)
2 mins Max Double Unders - PR 39 DU

09-18-12 Round 2

MARSOC Short Card 14:29

CF 09-18-12

Back Squat. 5, 3, 1, 5, 3, 1 (125#; 135#; 145#; 127#; 130#; 150#) PR Max 150#
 
10 min AMRAP - PR 5 rounds
  • 5 Pull Ups (red band assist)
  • 5 Push Ups (on rings)
Planks / Front leaning rest on rings
  • 5x 20 sec
  • max set - PR 1:15

Tuesday, September 18, 2012

CF 09-17-12

For time - PR 18:39
  • 30 Push Press (65#)
  • 30 Burpee Box Jump (24", no push up)
  • 30 Push Jerk (65#)
  • 30 Burpee Box Jump (24', no push up)
  • 10 G2O (65#)

CF 09-15-12

Saturday "Fun" Day

15 min Airdyne sprints
  • 20sec ON
  • 40sec OFF
Prowler 90# - to street and back(3 person team) - For Time 3:30???
  • 10sec ON
  • 20sec OFF

CF 09-14-12

For Time - PR 22:12
5 rounds:
  • 10 OH Sqt (45#)
  • 10 Thrusters (45#)
immediately into
5 rounds:
  • 10 OH Sqt (45#)
  • 10 Burpees

09-13-12

MARSOC Short Card - PR13:21

Practice Rope Climbing technique 5 x 16'

CF 09-12-12

AM:
7 mile run - 1 hr 13 min (9:02 pace)

PM:
3 rounds for time - PR 17:32
  • 5 Deadlifts (185lbs)
  • 10 Pull Ups (blue+purple band assist)
  • 20 Box Jumps (24″)
  • 400m Run

CF 09-11-12

Front Squat 10-2-10-2-10 (95#; 115#; 95#; 115#; 95#)

15 min AMRAP - 3 Rds + 2 DU
  • 20 Wall Balls (14 lbs)
  • 10 T2B
  • 10 Double Unders

Monday, September 10, 2012

CF 09-10-12

Shoulder Press 6-6-4-4-2-2 (55# x2; 57.5# x2; 60#; 57.5#)

3 Rounds (10+5; 7+7; 5+5) @45#
AMRAP Shoulder Press (tough weight)
immediately into
AMRAP Push Press (same weight)

7 min AMRAP - PR 4 rounds + 7 PC
  • 7 Hang PC (65#)
  • 40 ft Burpee Broad Jump
**Did my very first unassisted Kipping Pullup!!!!!**

CF 09-08-12

Thruster. Build to a tough single FAST. - PR 90#

3 rounds for time - PR 24:01
  • 30 Thrusters (45# (first 11 of 1st round @ 65#))
  • 800m Run

CF 09-07-12

Snatch practice

For Time - PR 9:20
30 Snatches (50#)

6 min AMRAP - PR 8 sets
6 unbroken strict pull ups

CF 09-05-12

Deadlift 5-5-5 (155#, 175#; 185#)
*As many HSPU as possible after each set

15 min AMRAP - PR 6 rounds
  • 10 Deadlift (105#)
  • 10 Push Ups
  • 20 Box Jumps (20″)

Tuesday, September 4, 2012

09-04-12 Round 2

MARSOC Short Card 14:30

CF 09-04-12

Overhead Squat 3-2-1-3-2-1 ( 75#; 85# x1; 95#; 80#; 90#; 95#)

4 Rounds - with a 2:30 timer
  • 30s OH Sqt (moderate weight, unbroken and fast) @45# (11; 13; 13; 12)
  • 200m run (like you’re being chased)
  • Burpees in remaining time (15; 16; 14; 14)
  • 5 minute rest
2 Rounds - 1 minute
  • GHD Sit Ups (16; 18)

Monday, September 3, 2012

CF 09-03-12

12 minutes AMRAP - PR 8 rds +3 DL (75#)
  • 9 DLs
  • 6 Hang PC
  • 3 S2O
3 sets TtR (15; 10; 10)

2.17 mi Run - 19:20

CF 09-01-12

For Time - PR 15:37
  • 400m Run
  • 30 Wall Balls
  • 10 Burpees
  • 400m Run
  • 20 Wall Balls
  • 20 Burpees
  • 400m Run
  • 10 Wall Balls
  • 30 Burpees
Prowler Pushes
  • 3x 75 feet @ 95 #
  • 2x 75 feet fast sprint @ 50#

CF 08-31-12

Hang Snatch Practice
 
10-9-8-7-6-5-4-3-2-1 PR 21:16
  • Hang Squat Snatch (45#)
  • Clapping Push Up (mod on knees)
For 5 minutes - PR 5 sets
As many sets of 5 unbroken strict pull ups as possible

08-30-12

MARSOC Short Card 14:50