Military Workout Tue 20 Sep 11

AM - All


Ok this Metcon team session is complex to explain, but I will try.


Split into two teams.


Team 1:
Station 1 - 10 x Deadlift @ 40kg
Sprint 50m
Station 2 - 20 x Jumping Lunge
Hurdle 50m (1 every 5m)
Station 3 - 10 x Deadlift @ 40kg
Sprint 50m
Station 4 - Sidewards Squat Jump over 1 ft high beam
Agility Sprint 50m (Every 2m place a cone alternating left and right 2m, will look like a zigzag when you run around them)


Start at different stations, this is the timer for the rounds. Once everyone has completed the circuit and returned to their original starting station, teams change.


Team 2:
Station 1 - 20 x Kneeling KB Row @ 24kg (10 each side) + 30m Rope Pull. Once you have pulled the rope in completely, sprint out with the end of the rope until it is straight again. Repeat until teams change.
Station 2 - 10 x KB Swing @ 24kg + 10 x Rope Whip. Repeat until teams change.
Station 3 - 20 x Floor Press @ 40kg + 10m Push Up Crawl (do a push up, move hands and feet one pace forward, do a push up, move hands and feet one pace forward, etc. etc.). Sprint back to Floor Press. Repeat until teams change.
Station 4 - 20 x Mil Press @ 20kg + 20 x Wall Ball @ 7kg. Repeat until teams change.
Station 5 - 20 x Sumo Dead Lift High Pull with 20kg Plate + 20 x Medball Slam @ 7kg. Repeat until teams change.
Station 6 - 10 x Renegade Manmaker @  7.5kg DB + 10 x Burpee. Repeat until teams change.


Stay on one station for the entire round. At the completion of the round, swap with team one and do the circuit. Then on return, move to the next station for the entire round.


For example:
P1 of Team 2 starts on Station 1, the do it until everyone in Team 1 has completed the first circuit. Then P1 does Team 1's circuit. Once everyone in Team 2 has completed Team 1's original circuit, P1 would then move onto Station 2 of Team 2's original circuit. This repeats until all 6 stations have been completed by everyone in both teams. 


PM - Strength pers only


1-1-1-1 Bench Press
5 x 3 Bench Press @ 90% 1RM
3 x 5 JM Press @ 85% 1RM
1-1-1-1 Bent Over BB Row
5 x 3 Bent Over BB Row @ 90% 1RM
3 x 5 Kneeling Row @ 85% 1 RM
3 x 5 Rolling Tricep Extension
Then:
4 x Tabata Row with 1 min break between tabata's.