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.
Wednesday, February 15, 2012
Tuesday, February 14, 2012
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.
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.
Monday, February 13, 2012
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
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
Friday, February 10, 2012
Military Workout Fri 10 Feb 12
AM. - All Pers
AMRAP 20min:
400m Run
Max Heaves
Cams, Runners and Webbing (9kg)
AMRAP 20min:
400m Run
Max Heaves
Cams, Runners and Webbing (9kg)
Thursday, February 9, 2012
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.
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.
Wednesday, February 8, 2012
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
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
Tuesday, February 7, 2012
Military Workout Tue 07 Feb 12
AM. - All Pers
Basic Fitness Assessment for those who needed it.
Th rest played touch football.
Basic Fitness Assessment for those who needed it.
Th rest played touch football.
Monday, February 6, 2012
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.
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.
Team 1 - Multi Stage Fitness Test (Beep Test)
Team 2 - Touch Football.
Once everyone in team 1 has completed the MSFT, teams swap over.
Thursday, February 2, 2012
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
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
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
Tuesday, January 31, 2012
Military Workout Tue 31 Jan 12
AM. - Select Pers
Cycle 28km
All Pers
1 Hour Boxing/Sparring Session
PM. - Select Pers
Cycle 28km
Cycle 28km
All Pers
1 Hour Boxing/Sparring Session
PM. - Select Pers
Cycle 28km
Monday, January 30, 2012
Military Workout Mon 30 Jan 12
AM. - Strength Pers
1-1-1-1 Back Squat
5 x 5 Dead Lift (go heavy, risk failure)
10 x 1 Max Box Jump
All Pers
12 x 100m Sprint
4 x 200m Sprint
1 x 400m Sprint
PM. - Select Pers
Run for 30min
1-1-1-1 Back Squat
5 x 5 Dead Lift (go heavy, risk failure)
10 x 1 Max Box Jump
All Pers
12 x 100m Sprint
4 x 200m Sprint
1 x 400m Sprint
PM. - Select Pers
Run for 30min
Wednesday, January 25, 2012
Military Workout Wed 25 Jan 12
AM. - All Pers
6 rounds of:
20 x Kettlebell Swings
20 x Situp
20 x Sumo Dead Lift High Pull w/kettlebell
20 x Squat
50m Sprint
20 x Medball Slam
50m Sprint
It's been raining pretty solidly for three days currently so this mornings session ended up being a little muddy.
6 rounds of:
20 x Kettlebell Swings
20 x Situp
20 x Sumo Dead Lift High Pull w/kettlebell
20 x Squat
50m Sprint
20 x Medball Slam
50m Sprint
It's been raining pretty solidly for three days currently so this mornings session ended up being a little muddy.
Tuesday, January 24, 2012
Military Workout Tue 24 Jan 12
AM. - Strength Pers
9 x 2 Back Squat
5 x 2 Dead Lift
3 x 5 One Legged Squat
PM. - Strength Pers
1-1-1-1 Bench Press
5 x 3 Dumbbell Press
5 x 5 One Arm Row
3 x Max Rolling Tricep Extension
Then:
Row 1Km
9 x 2 Back Squat
5 x 2 Dead Lift
3 x 5 One Legged Squat
PM. - Strength Pers
1-1-1-1 Bench Press
5 x 3 Dumbbell Press
5 x 5 One Arm Row
3 x Max Rolling Tricep Extension
Then:
Row 1Km
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.
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.
Military Workout Fri 20 Jan 12
AM. - Select Pers
Run 2Km
Row 4Km
Run 2Km
AM. - Mil Pers
Basic Fitness Assessment
Max Strict Push Up in 2 min
Max Strict Sit Up in 5 min @ 3 second cadence
2.4Km Run
PM. - Strength Pers
1-1-1-1 Front Squat
3 x 3 Back Squat
Then:
5 rounds of:
5 x Dead Lift
5 x Push Press
Run 2Km
Row 4Km
Run 2Km
AM. - Mil Pers
Basic Fitness Assessment
Max Strict Push Up in 2 min
Max Strict Sit Up in 5 min @ 3 second cadence
2.4Km Run
PM. - Strength Pers
1-1-1-1 Front Squat
3 x 3 Back Squat
Then:
5 rounds of:
5 x Dead Lift
5 x Push Press
Wednesday, January 18, 2012
Military Workout Wed 18 Jan 12
AM. - All Pers
Touch Football
PM. - Select Pers
Run 30 min
Row 4 Km
Swim 400m
Touch Football
PM. - Select Pers
Run 30 min
Row 4 Km
Swim 400m
Military Workout Tue 17 Jan 12
AM. - Select Pers
5 rounds of:
10 Heaves
3 Cadence Push Ups
PM. - Strength Pers
8 x 3 Bench Press
3 x 15 Rolling Tricep Extension
1 x Max Rolling Tricep Extension
Then:
5 Rounds of:
30 seconds Clapping Push Ups
30 second Bent Over Row
Rest 1 Min between sets
5 rounds of:
10 Heaves
3 Cadence Push Ups
PM. - Strength Pers
8 x 3 Bench Press
3 x 15 Rolling Tricep Extension
1 x Max Rolling Tricep Extension
Then:
5 Rounds of:
30 seconds Clapping Push Ups
30 second Bent Over Row
Rest 1 Min between sets
Monday, January 16, 2012
Military Workout Mon 16 Jan 11
Strength Endurance - Select Pers
12 x 2 Box Squat + 10 knees to feet jumps between sets
4 x 6 Straight Legged Dead Lift
4 x 20 Back Squat + 20 Squat Jumps between sets
New year, new unit and a whole bunch of new people to train. Organised PT doesn't start until next week.
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