Workouts
"The Chief" 3 Minute AMRAP: 3 Power Cleans (60kg/40kg) 6 Pushups 9 Squats After the 3 minutes AMRAP you rest for 1 minute and repeat for a total of 5 rounds Good Scores are total over 25 Rounds For scaling options please Contact Us. WARM-UP: 400m jog Spiderman Stretch and Twist Good Mornings Burgener Warm Up Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and [...]
20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Thrusters (42kg/30kg) WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds Row, 200m Military Press with Bar, 10 Reps 5 Push-ups 5 Pull-ups 5 Thrusters Remember to scale the movement as required. If you are unsure Contact Us.
Run Ladder: Run, 2400m Run, 1200m Run, 600m Run, 300m Run, 150m Run, 100m Recovery 1:1 - i.e. your rest is equal the time it took you to run the previous distance. Record all times and Comment below! Running is a huge component of fitness and military training. Great energy systems development wont mean anything if you cannot run. Ideally you will incorporate running into your exercise programs several times per week. This is [...]
7 Sets of 3 7 Sets of 3 reps: Deadlift (max weight) Superset: 40m Farmers Walk (30kg / 15kg) Rest as needed between Sets.
3 Rounds for time 3 Rounds for Time: Run, 400m 21 Dumbbell Thrusters (20kg) Workout is an all out Sprint!
For Time: For Time: Run, 1600m 20 Chest to Bar Pullups 40 Pushups 60m Walking Lunges, 20kg DB 40 Pushups 20 Chest to Bar Pullups Run, 1600m
15 AMRAP 15 Minutes AMRAP: Row, 300m 30 Wallballs 15 Pushups
7RFT: 7 Rounds for Time: Run, 200m 10 Dumbell Hang Squat Cleans, 20kg (15kg) 10 Burpees Time to beat: 14:23
