Military Workout Wed 22 Feb 12

PM. - Select Pers

Run 40min
Then:
10 Rounds of:
60m Swim
Max Push Ups
Rest 1min between rounds

Miitary Workout Tue 21 Feb 12

AM. - Strength and Select Pers

8 x 3 Dumbbell Bench Press
4 x 6 Kneeling One Arm Row (both sides)
6 x 8 One Arm Dumbbell Clean and Push Press (both sides)
4 x 15 Rolling Tricep Extension

I am absent from my normal workplace for the next three weeks. As such I will only be posting the Strength and Select personnel workouts until I return.

Military Workout Mon 20 Feb 12

AM. - All Pers
Tag Team 30/30 Session. 4 sets of 30 sec work, 30 sec rest. 
Round 1:
T1 - Mountain Climbers for 30 sec, 30 sec rest in the Push Up 'up' position.
T2 - Box Jumps for 30 sec, 30 sec rest in the Squat lowered position.
Rest 1 min.
T2 - Mountain Climbers for 30 sec, 30 sec rest in the Push Up 'up' position.
T1 - Box Jumps for 30 sec, 30 sec rest in the Squat lowered position.
Rest 1 min.
Round 2:
T1 - Mountain Climbers for 30 sec, 30 sec rest in the Push Up 'up' position.
T2 - Push Ups for 30 sec, 30 sec rest in the Push Up lowered position.
Rest 1 min.
T2 - Mountain Climbers for 30 sec, 30 sec rest in the Push Up 'up' position.
T1 - Push Ups for 30 sec, 30 sec rest in the Push Up lowered position.
Rest 1 min.
Round 3:
T1 - Mountain Climbers for 30 sec, 30 sec rest in the Push Up 'up' position.
T2 - Jumping Lunges for 30 sec, 30 sec rest in the Lunge lowered position (change sides each rest).
Rest 1 min.
T2 - Mountain Climbers for 30 sec, 30 sec rest in the Push Up 'up' position.
T1 - Jumping Lunges for 30 sec, 30 sec rest in the Lunge lowered position (change sides each rest).
Rest 1 min.
Then, the icing on the cake:
T1 and T2 - 2 minutes of Burpees or 8 Counts


PM. - Strength Pers
1-1-1-1 Back Squat
5 x 3 Box Squat
8 x 2 Speed Deadlifts
3 x 5 Single Legged Box Squats (both sides)


Select Pers
10 rounds of:
100m Swim
Max Pushups
rest 2 min between rounds.

Military Workout Fri 17 Feb 12

AM. - All Pers


Intro to walking with webbing on.
I kid you not. We have a 15km walk in webbing coming up so I have to take the Coy for six weeks of lead up training for it.
Today we walked about 3km so that the guys and girls can see if they have any issues with their boots and kit.
Next week we up the ante to a massive 5km.... note the sarcasm.

Military Workout Thu 16 Feb 12

AM. - Strength Pers


1-1-1-1 Back Squat
3 x 3 Deadlift
4 x 10 Straight Legged Deadlift
4 x 12 Lower Back Extension


PM. - All Pers


It was decided that the Coy would play indoor volleyball for two hours this afternoon. As a result this afternoons workout for selected personnel will now be conducted tomorrow. Friday is going to suck in a big way.


Three circuits, one of which is going to wish they were dead, the others aren't much better and an interval training session on top of that. This will not end well for anyone.

Military Workout Wed 15 Feb 12

AM. - All Pers


Max effort Multi Stage Fitness Test (Beep Test)
Once you have reached your point of failure, drop the distance from 20m to 15m and continue.
Reaching your point of failure, drop the distance from 15m to 10m and continue. 
At your point of failure, drop the distance from 10m to 5m and continue.
Once you fail at 5m, rest 3 minutes and repeat.


This was not an easy session at all.

Military Workout Tue 14 Feb 12

AM. - Strength & Select Pers
5 x 3 Close Grip Bench Press
6 x 4 Single Arm Kneeling Row
3 x 5 Dumbbell Bench Press
3 x 15 Rolling Tricep Extension


All Pers
Boxing Session - 1 hour
Then for Select Pers:
3 Rounds of:
15 x Squat Jump
10 x Jumping Lunges
5 x Single Leg Squat (each leg)


PM. - Select Pers
10 Rounds of:
50m Swim Sprint + Max Push Ups. 
Rest 60 seconds between rounds.

Military Workout Mon 13 Feb 12

AM. - Strength & Select Pers
5 x 3 Back Squat
8 x 2 Speed Deadlift
5 x 3 Straight Legged Deadlift


All Pers
Run 40min


Select Pers
3 rounds of:
15 Squat Jumps
5 Single Legged Squat (each side)
15 Jumping Lunges

Military Workout Fri 10 Feb 12

AM. - All Pers


AMRAP 20min:
400m Run
Max Heaves
Cams, Runners and Webbing (9kg)

Military Workout Thu 09 Feb 12

AM. - Select Pers


Boxing Circuit


R1 - 8 rounds of 20sec work, 10sec rest
R1 - 8 rounds of 30sec work, 10sec rest
R1 - 8 rounds of 45sec work, 10sec rest
R1 - 8 rounds of 60sec work, 10sec rest


PM. - Select Pers


Squash - 1.5 hours


Really just a rest day before tomorrows Metcon.

Military Workout Wed 08 Feb 12

AM. - Select Pers
Boxing Session


R1 - 8 rounds: 20sec work , 10sec work
R2 - 8 rounds: 30sec work , 10sec work
R3 - 8 rounds: 45sec work , 10sec work
R4 - 8 rounds: 60sec work , 10sec work
R5 - 8 rounds: 45sec work , 10sec work
R6 - 8 rounds: 30sec work , 10sec work
R7 - 8 rounds: 20sec work , 10sec work


All Pers - Recovery Session
3 rounds of:
150m swim
800m run

Military Workout Tue 07 Feb 12

AM. - All Pers


Basic Fitness Assessment for those who needed it.


Th rest played touch football.

Military Workout Mon 06 Feb 12

AM - Select Pers


Boxing:
R1 - 8 rounds of 20sec work, 10sec rest
R2 - 8 rounds of 30sec work, 10sec rest
R3 - 8 rounds of 45sec work, 10sec rest
R4 - 8 rounds of 60sec work, 10sec rest


All Pers


30 min of Fartlek training
10-15sec sprint every minute on the minute.

Military Workout Fri 03 Feb 12

AM. - All Pers


Team 1 - Multi Stage Fitness Test (Beep Test)
Team 2 - Touch Football.


Once everyone in team 1 has completed the MSFT, teams swap over.

Military Workout Thu 02 Feb 12

AM. - Strength Pers


4 x 2 Back Squat
3 x 5 Front Squat
4 x 2 Dead Lift
3 x 5 Lower Back Extension


PM. - 1.5 Hours of various sports

Military Workout Wed 01 Feb 12

AM. - All Pers


30/30 Circuit


4 Rounds of: 
Work for 30 seconds, 'rest' for 30 seconds. Then actually rest for 60 seconds before moving onto the next exercise. The 'rest' really isn't a rest...


W = DB Bear Crawl, R = Single Arm Push Position with other arm facing towards the sky
W = DB Thrusters, R = Squat Lower Static Hold with arms above head with DB's
W = DB Man Makers, R = Push Up 'Up' Prone Hold
W = Jumping Lunge, R = Luge Lower Static Hold (swap sides each 'rest')
W = Push Ups, R = Push Up 'Down' Prone Hold
W = Squat Jump, R = Squat Lower Static Hold 
W = Burpee or 8 Count, R = Single Arm Push Up 'Up' Prone Hold (swap arms each 'rest')
W = Mountain Cimbers, R = Sprint