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Ready for tomorrow already? Behold the email I just got from Sergeant Chris:
In case you did not complete today’s workout yet, the suck factor is high but it can be done in around 20 minutes. Here is tomorrows and it is glorious.
3/16/12
Sets of:
12,11,10,9,8,7,6,5,4,3,2,1:
Front squats 95lb
30-35lb dumb bell cling and press
45lb Dumb-bell swings (kettle bell if you have it)
Land mines with 25lb
http://www.youtube.com/watch?v=Xlkbs...eature=related
Knees to elbows
Ladies can lower your weight.
:eek: :boom: :attention: :flame: :bolt:Quote:
Originally Posted by Five-0
56:42 on the last workout. Got side tracked yesterday and had to do it today by myself. I know that hurt my time. That works out to 78 reps on each movement.
:sheep: :hyper:
Happy Monday:
To help recover from the Friday’s workout.
21,15,9
Dead lifts (185lbs SCRATCH THAT 205LBS) and ring pushups. If you can’t do rings-double up on regular pushups.
When 45 dead lifts and ring pushups are an easy day, you're on your way. I'll be finding out if I'm on my way at 1630 central time.
:hyper: :hail:
Today would be a good day to get hydrated:
3/20/12
5 rounds:
20 yards each
bear crawl
deer hops
walking man makers
plank crawl or monkey jumps
rotating squats
Sprint 100 yards
and repeat.
19:24 on the Above
3/21/12
5 rounds for time:
15 pull-ups
30 push-ups
40 sit-ups (butterflies* bottoms of feet together, knees out to the side aka Ab Killers see page 1 post #15)
50 squats
35:02
To get rid of the leg cramps someone suggested we hit a 1.5 run afterwards just for fun. That was after:
75 pull ups
150 push ups
200 sit ups
250 body weight squats
http://i65.photobucket.com/albums/h2...322_203155.jpg
Our medicine ball is 25lbs
Doubled the dips because I cannot do ring dips yet.
On the uneven lunges I used a 40lb and 20lb dumbbell alternating hands on each cycle.
30lb dumbbell with the Russian Twists (think half sit up with feet off the ground your trunk and thighs make a V, now just twist your upper body while holding the weight)
Log jumps = jumping over an empty bar as fast as you can. You will be ringing wet after you do this trust me.
26:20
3/23/12
5 Rounds
10 Plank pushups with lateral movement
http://www.youtube.com/watch?v=uGqZONsnZa8
30 tabata squats
http://www.youtube.com/watch?v=b4e-dp97Jfc
20 push press 45 lb bar
http://www.youtube.com/watch?v=h6oQLMcTGTo
20 burpees
http://www.youtube.com/watch?v=7MGljX4bbps
20 sweepers w/45 lb bar.
http://www.youtube.com/watch?v=cJOxHeckpaI
I have to hit this one Saturday as child care issues have cut into the workout time today. Someone give this a shot and put a time for me to shoot for.
What really happened is some staff members gave ChrisFit a shot and came out like a wad of chewed up bubble gum for a couple of days. Your humble Five-0 pressed on.....
3/29/12
For time:
Run 1 lap around training center fence (interior) or 800 m
4 rounds:
10 tire flips with jumps (flip tire, jump in it, jump out of it, 1, repeat, 2)
20 squats with 45lb plate
30 Eagle abs
Run 1 lap or 800m.
27:44
Some new friends we were introduced to today:
http://i65.photobucket.com/albums/h2...329_193620.jpg
http://i65.photobucket.com/albums/h2...329_193544.jpg
Oh, and 44 year old Sgt. Chris....22:46:hail:
Mirror thread: http://www.myalabamaoutdoors.com/sho...eneral-Fitness
:eek: :bow: :rofl:Quote:
Originally Posted by Five-0
3/30/12
5 rounds:
15 Pull-ups
20 - Russian twist
15 - 95lb push press
30 back extensions
20 - 135lb sweepers
15 – 30lb curls with shoulder press
10 each leg - Ab (push up position, feet on bench, cross knee to elbow then kick out, change from x-cross to knee to elbow then kick across body)
61:10 I nearly passed out
21-15-9 3 diminishing sets
185 lb dead lift
knees to elbows
back extensions
40lb dumbbell squat thrusters
And after a long day...
4 rounds for time.
21 Turkish Get Ups (Started with 35lb dumbbell, finished with 20lb)
http://www.youtube.com/watch?v=711sW_sFCp8"]http://www.youtube.com/watch?v=711sW_sFCp8
21 Tire Jumps (Box Jump using this monster)
http://i65.photobucket.com/albums/h2...403_201557.jpg
Run 400 Meters
35:25
:eek: :hyper: :hail:
4/4/12
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MIN:
95lb clean/press x 10
10pull ups
20 GHD sit ups.
4-5-12
As many rounds as you can in 20 minutes.
10 - 95lb overhead squats
10 - Ring Push-ups
10 - 185lb dead lifts
6 complete and through the ring push ups on round 7