Monday, January 23, 2012

Military Workout Mon 23 Jan 12

AM. - Select Pers


AMRAP 30min:
10 x Power Clean
10 x Lying Heave
10 x Burpee
200m Row


AM. - All Pers


Deck Of Cards Circuit.
Ace = 10 x Squat
King = 10 x Bicep Curl (each arm)
Queen = 20 x Crunch (I stupidly did Atomic Crunches)
Jack = 400m Run
10 = 10 x Push Ups
9 = 15 x Situp
Joker = All of the above in order.


4 x every card except the Joker (only 1 joker). End up doing:
50 x Squat
50 x Bicep Curl (each arm)
100 x Crunches or Atomic Crunches
Run 2Km
50 x Push Ups
75 x Situps


Not my session, but still not a bad circuit for those that have become out of condition over the xmas period or those that did the AMRAP session directly beforehand.


 PM. - Select Pers
5 rounds of:
10 x Strict Heave @ 4 second cadence
30 x Strict Push Up @ 2 second cadence
Then later:
6 x 100m Sprint.

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