Military Workouts 01 Feb 12

A.M.
7 x 400m intervals @ 1:1 walking recovery sub1:45

Then:
A group session for the rest of them. I only have a short amount of time with them before we have to be ready for a day of briefs.... What to do... What to do... Oh I know... Burpees.

400m of Jumping Burpees.
The rules:
8 counts are acceptable. Two foot take off, two foot landing. If you step forward from momentum of the jump after landing, you must reset back to your landing point. If you don't and you are caught, then you must take two steps backwards (sucks to be you).
Upper body medically restricted personnel may do modified pushups, lower body medically restricted personnel are not required to do the jump, you can take one step forward, not one and a half, not two... one.
Same rules apply if you take more than one step forward (really sucks to be you).

P.M.
Overgrasp Heave / Push Up Circuit.
R01 - 10 OGH, 50 PU
R02 - 09 OGH, 45 PU
R03 - 08 OGH, 40 PU
R04 - 07 OGH, 35 PU
R05 - 06 OGH, 30 PU
R06 - 05 OGH, 25 PU
R07 - 04 OGH, 20 PU
R08 - 03 OGH, 15 PU
R09 - 02 OGH, 10 PU
R10 - 01 OGH, 05 PU

For shits and giggles (and time):

Military Workout 31 Jan 12

A.M 
1 min on each activity
6 times through @ 80% (or higher... I like to punch hard... it calms me)

Focus Pad work
Boxing Bag Work
Skipping
Burpees
Atomic Crunches
Boxing Bag Work

P.M.
3 x 20 GHD Situps
3 x 10 Lower Back Extension
1-1-1-1 Close Grip Bench Press
5 x 3 JM Press
4 x 12 Ring Dips
4 x 15 Bent Over Row
4 x 8 Chinese Row

Military Workout 30 Jan 13

A.M.
Swim 40 min

P.M.
Rest

Military Workout 29 Jan 13

A.M.
10 min on each activity @ 70% effort:

Row
Cycle
Climber
Airdyne

P.M.
1-1-1-1 Reverse Band Squats
5 x 5 Wide Stance Good Mornings
5 x 5 Reverse Hypers
3 x 30 Good Mornings with green band
Tricep and ab work for 25 minutes

Military Workouts 28 Jan 12

A.M.
5 x 800m Intervals <3:15 font="" nbsp="">

P.M.
Work down for 4 sets of strict heaves and cadence pushups @ 1 to 5 ratio. ie. 5 Heaves 25 Pushups then 4 Heaves and 20 Pushups.

Military Workout 25 Jan 13

A.M.

After nearly a week of recovery exercises (cycling, swimming, light running etc) I re-introduced the guys and girls to session that was not quite as light as they had hoped for (being that it was a Friday and all).

Boxing Circuit
1 minute rounds.

4 times through:
Focus Pad Work
Swap with partner.

Focus Pad Work
Swap with partner.

Atomic Crunch

Prone Hold

Then:

2 times through:

Pad kicks

Swap with partner.

Rope Smash for two rounds

2 times through:

Clinch and knee

Swap with partner

Man Makers for two rounds

2 times through:

Pad kicks

Swap with partner.

Burpees for two rounds.

Military Workouts 20 Jan 13

A.M.
Stretch

P.M.
Rest or stretch some more

Military Workouts 19 Jan 13

A.M.
Swim Intervals 9 x 50m swim @ 80% effort Rest 30 sec in between each 50m

P.M.
Rest

Military Workouts 18 Jan 13

A.M.
Intervals 9 x 400’s Rest 1:1 walk recovery Time <1:30 br="br">
P.M.
Helen (with a twist of lemon)
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps 
3 rounds for time whilst wearing 20kg weight vest or body armour.

Military Workouts 17 Jan 13

A.M
Ride for no less than 40 min @ 60% effort

P.M
8 x 3 bench press @ 50% + blue and purple bands
4 x 6 bench row
6 x 8 KB clean and push press
4 x 15 rolling tricep ext
Rope climb and HSPU practice for 25 Min

Military Workouts 16 Jan 12

A.M.
SMMF 1 Hr Workout.
Pick a exercise and do it for an hour. Rest as neeed, max rest time: 5 seconds

P.M.
Rest.... You'll need it after the morning

Military Workouts 15 Jan 12

A.M.
Row / Skip 2min each 5 times through
Ride / Skip 2min each 5 times through
Cross Trainer / Skip 2min each 5 times through

Complete main activity @ 80% effort and Skip @ 50% as active recovery

P.M.
4 x 60m sled drags @ 80 kg
12 x 2 box squats @ 100kg + blue bands
8 x 1 speed deads @ 110 + quaded purple bands
3 x 5 one leg box squats with 10kg plate
6 x 250m row + 15 ring dips, 2 min rest

Military Workouts 14 Jan 13

A.M.
Intervals 3 x 1000’s Rest 2:1 walk recovery Time <4:00 font="font">

P.M.

Work down for 5 sets from where you can achieve
Heaves 10, 8, 6, 4, 2
Cadence Pushups 20, 18, 16, 14, 12

Military Workouts 13 Jan 13

A.M.
Stretch

P.M.
Rest

Training Sessions 12 Jan 13

AM.
90 min Cardio session or other workout.

PM.
Stretch

Military Workout Sessions 11 Jan 13

AM.
8 x 400m Sprint @ 1:1 walking rest

PM.
10 Rounds of:
10 x Burpee
10 x Get Ups

Military Workout Sessions 10 Jan 13

AM.
Cycling Session
5 min Warm Up
then:
5 rounds of 1min @ 90% 1:1 rest 50% effort
10 rounds of 30sec @ 90% 1:1 rest 50% effort 
5 rounds of 1min @ 90% 1:1 rest 50% effort 
then:
5 min Cool Down

PM.

1,1,1,1 Floor Press
4 x 6 Bent Over Row
3 x 15 Rolling Tricep Extension
3 x 10 Side Bends
3 x 5 DB Shrug + 10 toes to bar each set

Military Workout Sessions 09 Jan 13

AM. 
Swim 40 minutes - Recovery Session 

Military Training Sessions 08 Jan 13

AM.

4 exercises, 5 rounds for each exercise, first round is 5 minutes @60%, second 4 @70%, then  @80%3, 2 @90%and 1 @100%effort.

Ride
Stepper
Row
Climber

PM.
1,1,1,1 Front Squat
3 x 3 Deficit Deadlift @75% 1RM DL
4 x 10 Good Mornings
3 x 12 Reverse Hypers

Military Training Sessions 07 Jan 13

AM.

4 x 800m Sprints

PM.

5 Sets of max heaves and cadence pushups.

Training Session 05 Jan 13

AM.

Swim Session

8 x 50m swim sprints, rest 30 seconds between swims.

PM. 

Stretch

Military Training Sessions 04 Jan 13

AM.

7 x 400m Sprints. Rest 1:1, walking recovery.

PM.
Heave/Push Up Session
10 rounds, start at 10 Heaves and 50 Push Ups. Each subsequent round drop 1 heave and 5 pushups until you get to 1 heave and 5 pushups.

Military Training Sessions 03 Jan 13

AM.
1 minute on each activity. 6 times through.

Boxing
Bag Smash (have a bag on the floor and smash it with your elbows)
Skip
Floor to Ceiling Jumps
Atomic Crunch
Bag Kicks

PM.
8 x 3 Close Grip Bench Press
6 x 4 Bent Over Row
3 x 15 Rolling Tricep Extension
8 x 5 Clapping Push Ups.

finish with 150 Push Ups, when you break a set, Sprint 50m. For Time.

Military Training Sessions 02 Jan 13

AM.
Tabata session. No breaks, just keep going, drink on the move.
15 tabata's, back to back.
Squat
Atomic Crunch
Push Up
Lunge Jumps
Lying Leg Raises
Heaves (kipping pull ups are ok)
Squat Hold
Abdominal Crunch Hold
Prone Hold
Back Squat
Lower Back Extension
Push Press
Weighted Lunges
Weighted Sit Ups
Sumo Dead Lift High Pull

Military Training Sessions 01 Jan 13

AM.
10 minutes for each activity @ 70% effort.
Row
Ride
Climber
Swim

PM.
12 x 2 Box Squat @ 50% 1RM
8 x 1 Deadlift @ 50% 1RM
5 x 2 Plyo Hamstring Drops @ 20kg
5 x 10 Knee to Feet Jumps (kneeling down on the ground, jump up onto your feet)
Ab Work (you decide what you want to do)
3 x max Handstand Push Ups to max depth (on paralettes)
3 x 12 Ring Dips
3 x 15 Rolling Tricep Extensions

Military Training Sessions 31 Dec 13

AM.

LSD Run  45-60min

PM.

Heave/Cadence Push Up session

Work down for four sets from your first set.

ie. If your first set is 10 heaves and 50 cadence pushups (two second cadence), your second would be 8 heaves and 40 cadence push ups, then 6 and 30, finishing on 4 and 20.

If your strength is unbalanced and you can only achieve 10 heaves and and 25 cadence push ups, this is ok. Cadence push ups are difficult if you are not accustomed to doing them, for the next set just aim for 40 and do your best, you will get better at them. Alternately, if doing strict heaves are your weakness but you can achieve a good result with the cadence push ups, continue to aim for the higher corresponding number of heaves to the amount of push ups you have completed. Finally, if you find yourself at 2 heaves and 10 cadence push ups before your last set and both are challenging to achieve, just keep doing 2 and 10 for the remaining sets. You'll get better.

We're Back... 2013 Here We Come!!!

After a bit of time away, Alex and I are happy to say that we can start updating with regular posts again.

Alex had been busily trying to finish his university studies, work, train, buy a house and prepare for his wedding. With such a load, it became increasingly difficult to maintain the site with updates, training programs and informative articles.

I had an incident at work at the end of August which resulted in a knee injury which eventually required surgery. After two months of physio prior to surgery and another two months of rehabilitation after a less than successful surgery, I still do not have full range of motion in my knee and have only just been able to start any decent training. It remains quite painful and limiting in respect to what I can do or how intense I can train.

Combined with the injury, I have had a large amount of work commitments on top of three to five hours of rehabilitation every day and I'm also preparing for my own wedding. 

With that said, we want you to know that there will be some exciting articles and training programs coming out this year.

Yours in Fitness,

Alex and Duncan.