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FRI WOD - WEEK 6, 05 CRUCIBLE 2008

Wed, 27 Aug 2008 21:53:00 GMT

WARM-UP: Instructor led-Full Body

WORKOUT: This is mass start “for time” workout. Every one stars at station 1 and works their way through. 4 count exercises are noted.

Station 1
Side Straddle Hops (4 count)
50/40/30

Station 2
Push Ups
50/40/30

Station 3
Walking Lunges (1 step = 1 rep)
50/40/30

Station 4
Mountain Climbers (4 count)
50/40/30

Station 5
Wipers (hello dolly’s) (4 count)
50/40/30

Station 6
Cobras
50/40/30

Station 7
Squats
50/40/30

Station 8
Sand Bag Sumo Deadlift High Pulls
50/40/30

Station 9
Rifle Thrusters
50/40/30

Station 10
Burpees
50/40/30

COOLDOWN: Stretch them out full body,

Don't forget about the 0800 PT assessment at "Office This" tomorrow! Enjoy your weekend!

THURS WOD - 05 CRUCIBLE, 2008

Sun, 24 Aug 2008 23:57:00 GMT

If this is the first time the cadets have done intervals, then they should do 1min of sprints with 1 min of rest for a total of 10 intervals (20 min). Timing is important and should be strict -- start and stop on the minute. The intensity goal should be 9 out of 10, with 10 being an absolute full sprint.

If cadets are adjusted, or have done them before, then the interval protocol is 2 min of sprints and 1 minute of rest at 9/10 intensity. 7 times (21 min)

Advanced groups will jog lightly during rest minute. Same intervals though, 2min on/1min off at 9/10 intensity for15 minutes.

Cooldown jog- 5min

Ab burnout!

Long stretch

WED WOD - WEEK 6, 05 CRUCIBLE 2008

Sun, 24 Aug 2008 23:55:00 GMT

Warmup: Instructor led - full body

WORKOUT:
Every minute on the minute X10:

Pushup green-5/blue-7/red-10
Bench dips green-7blue-10/red-15
Squats green-7/blue-10/red-15

jog in place remainder of minute
red group can do mountain climbers for remainder of minute

quick water break.

Every 90 sec x 7:

Shoulder push ups green-5/blue-7/red-10
Cobras green-7blue-10/red-15
Ski jumpers (4 count) green-7/blue-10/red-15

Side Straddle hop the remainder of the 90sec

Water break

Every 120 sec X 5:

Lunge in place green-5/blue-7/red-10 (each leg)
Close hand push up green-3/blue-5/red-10
Jump thrusters green-5/blue-7/red-10

jog in place remainder of 2 minutes

COOLDOWN: cool down jog/walk for 2min, Stretch

TUES WOD - WEEK 6, 05 CRUCIBLE 2008

Sun, 24 Aug 2008 23:54:00 GMT

Warmup: Instructor led

WORKOUT:

Red Group: 20,19,18....2,1
Blue Group: 15,14,13.....2,1
Green Group: 10,9,8.....2,1

Rep rounds of

Side Straddle hops (4 count)
mountain climbers (4 count)
squats
supine bicycle
leg lifts

Cooldown: Tabata jog (20sec run/jog, then 10 sec rest x 8 intervals), Stretchout

MON WOD - WEEK 6, 05 CRUCIBLE 208

Sun, 24 Aug 2008 23:52:00 GMT

Warmup: Instructor led - full body with instruction on movement form

WORKOUT: As many rounds in 35 minutes as can be complete.

Station 1: Thrusters
Red: 40
Blue: 30
Green: 20

Run 100m to station 2

Station 2: Sumo Deadlift High Pull
Red: 40
Blue: 30
Green: 20

Run 100m to station 3

Station 3: Shoulder push up
Red: 40
Blue: 30
Green: 20

Run 100m to station 4

Station 4: Burpees
Red: 20
Blue: 15
Green: 10

Run 100m to station 5

Station 5: Push ups
Red: 40
Blue: 30
Green: 20

Return to station 1

Numbers will decrease by 10 (burpees by 5) in each succesive round until reaching 10 reps on everything. Every round after that will remain at 10 reps. Green group drops by 5reps every round until they reach 10 reps in everything.

COOLDOWN: Stretchout

FRI WOD - WEEK 5, 05 CRUCIBLE 2008

Wed, 20 Aug 2008 22:03:00 GMT

WARM UP: Instructor led. Full body.

WORK OUT: Each station for 2 mins total time. 1 min for the first exercise and 1 min for the second. 10 secs max for transitioning between exercises and 15 secs for transition to the next station.

Station 1
Sand Bag Squats
Close Grip Push Ups

Station 2
Sand Bag Deadlift
Flutter Kicks

Station 3
Rifle Thrusters
Crunches

Station 4
Sand Bag Kettlebell Swings
Wide Grip Push Ups

Station 5
Rifle Overhead Squats
Dive Bombers

Station 6
Sand Bag Sumo Deadlift High Pull
Cobras

Station 7
Shoulder Press with rifle
Squats

Station 8
Burpees
Leg Lifts

Station 9
Rifle Up and Out
Overhead Arm Clap

Station 10
Mountain Climbers
Push Ups

COOL DOWN: Full body stretch.

THURS WOD - WEEK 5, 05 CRUCIBLE 2008

Wed, 20 Aug 2008 22:01:00 GMT

WARMUP: Instructor led

WORKOUT:

All out sprint intervals

30sec on/ 30 sec off
30 Sec on/ 25 sec off
30sec on/ 20 sec off
30sec on/ 15 sec off
30sec on/ 10 sec off
30sec on/ 5 sec off
30sec on/ rest for 2 min

repeat x 2

Use remaining time for ab/core work

COOLDOWN: Stretchout

WED WOD - WEEK 5, 05 CRUCIBLE 2008

Mon, 18 Aug 2008 23:13:00 GMT

WARMUP: Instructor led- full body

WORKOUT:
Tabata intervals: 20 sec active/ 10sec rest x 8 for each exercise. No rest between exercises.

Lunge + overhead press

Push up

Sit up

Squat

Leg lifts

COOLDOWN: Stretchout

TUES WOD - WEEK 5, 05 CRUCIBLE 2008

Mon, 18 Aug 2008 23:11:00 GMT

WARMUP: Instructor led - Burpee long jumps / Samson stretch lunges

WORKOUT:

Burpees
Mountain climbers

Red group
12,11
200m run
10,9
400m run
8,7
600m run
6,5
800m run

Blue group
10,9
200m run
8,7
200m run
6,5
400m run
4,3
400m run

Green group
8,7
200m run
6,5
200m run
4,3
400m run
2,1
400m run

30 min time limit.

Use remaining time to cool down with abs

COOLDOWN: Long stretchout

FRI WOD - WEEK 4, 05 CRUCIBLE 2008

Thu, 14 Aug 2008 23:02:00 GMT

Warm up: Instructor led - Full body

WORKOUT:

Every minute on the minute for 10 minutes:
burpee (1/2/3)
push up (3/5/10)
squats (10/15/20)
jog in place remainder of minute.

Once the next minute starts - everyone starts with burpees again.

Water break

Every 90 sec for 10 minutes:
4 ct. Ski Jumpers (5/10/15)
Cobras (10/15/20)
4 ct. Mountain climbers (5/8/12)
jog in place remainder of time

Water break

Every 120 sec for 6 minutes:
side straddle hops (8/10/12)
Shoulder push ups (3/6/10)
crunches (10/15/20)
jog in place remainder of time

COOLDOWN: Stretch out

THURS WOD - WEEK 4, 05 CRUCIBLE 2008

Wed, 13 Aug 2008 20:56:00 GMT

WARM-UP: Light warm-up. Instructor led.

WORKOUT (FOR TIME):

Class needs to partner up into teams of two.

RUN - 10 MINUTES

Collectively complete the following exercises (GREEN / BLUE / RED):
SQUATS: 100 / 150 / 200
CRUNCHES: 100 / 150 / 200
JUMP THRUSTERS: 100 / 150 / 200
SCISSOR PLANKS (4-Count): 100 / 150 / 200

RUN - 10 MINUTES

Additional time to be given to AB BUSTER workout.

Cool Down: Heavy legs and abs.

TUES WOD - WEEK 4, 05 CRUCIBLE 2008

Mon, 11 Aug 2008 22:52:00 GMT

WARM-UP: Push-Ups, Cobras, Burpees (x10 Ea.)

WORKOUT:

Double-Jog Speed
GREEN: 400m
BLUE: 800m
RED: 800m

Tabata Leg Lifts (x4)
Planks (x4)
Tabata Squats (x4)
Tabata Crunches (x4)

Repeat X1

Suicide Sprints (10m/20m/30m) x3
Course: 30m total length

Repeat X1

Fartleks for any remaining time.

COOLDOWN: Lower body stretch out.

MON WOD - WEEK 4, 05 CRUCIBLE 2008

Sun, 10 Aug 2008 20:17:00 GMT

WARM-UP: Instructor led

EXERCISES: FORM two lines with the cadets. Front row facing the back row.

These exercises will be partner assisted:

1 Minute Each Exercise each person.

1) Push-Up
2) Leg Lifts
3) Military Press
4) Sit-Ups
5) Biceps/Pulldowns
6) Crunches

Run 800m

REPEAT (X1 - total of two times)

This should take most of the time. Add in exercises as trainer sees fit.

COOL DOWN - Stretching Out

FRI WOD - WEEK 3, 05 CRUCIBLE 2008

Tue, 05 Aug 2008 20:28:00 GMT

WARMUP- Cadet led (3 exercises)

WORKOUT-

Stations: (green/blue/red)
1. corner- (20/30/40) air squats
2 side - (20/30/40) shoulder push ups
3. corner - (20/30/40) jump thrusters
4.side - (20/30/40) push ups
5.corner - (20/30/40) side straddle hops
6.side - (20/30/40) up and forwards with rifles
7. corner - (20/30/40) wide arm push ups
8. side ( On near side of building) - 15 BURPEES!!!

Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center of square.
First two people from each team will start by sprinting to station 1. After completing station 1, sprint back to center and continue to station 2. At this time the second pair of cadets may start sprinting to station 1, and so on for all other groups.
Movement to stations must be done in the following manner:

Sprint to and from station 1
Lunge to and from station 2
Grapevine to and from station 3
Straddle run to and from station 4
Skip to and from station 5
Crab walk/bear crawl to and from station 6
Sprint to and from station 7
Bear crawl to and from station 8

Once all stations are completed, jog until all members of team are done!!

COOLDOWN- Stretch

THURS WOD - WEEK 3, 05 CRUCIBLE 2008

Tue, 05 Aug 2008 20:05:00 GMT

WARMUP: stretch

WORKOUT: Intervals

If this is the first time the cadets have done intervals, then they should do 1min of sprints with 1 min of rest for a total of 8 intervals (16 min). Timing is important and should be strict -- start and stop on the minute. The intensity goal should be 9 out of 10, with 10 being an absolute full sprint.

If cadets are adjusted, or have done them before, then the interval protocol is 2 min of sprints and 1 minute of rest at 9/10 intensity. 5 times (15 min)

Advanced groups will jog lightly during rest minute. Same intervals though, 2min on/1min off at 9/10 intensity for15 minutes.

Ab burnout!

COOLDOWN: Long stretch

WED WOD - WEEK 3, 05 CRUCIBLE 2008

Tue, 05 Aug 2008 20:03:00 GMT

WARMUP: Instructor led

WORKOUT:
4 stations in a line, and 50m between each station.

Station 1:
Screamers:
Green - 3/1, 6/2, 9/3, 12/4
Blue - 6/2, 9/3, 12/4, 15/5
Red - 9/3, 12/4, 15/5, 18/6

Lunge to station 2:
Burpees:
Green - 10
Blue - 15
Red - 20

Sprint to station 3:
Squats:
Green - 20
Blue - 30
Red - 40

Sprint to station 4:
Supine bicycle:
Green - 20
Blue - 30
Red - 40

Run back to station 1
Repeat x 1 if time allows

Ab work

COOLDOWN: Stretch out

TUES WOD - WEEK 3, 05 CRUCIBLE 2008

Tue, 05 Aug 2008 03:30:00 GMT

WARMUP: Instructor led

WORKOUT:
5-10min warmup jog

Sprint 400m

Good Mornings (30/20/15)
Straight leg sit ups (30/20/15)
Supine Bicycle (30/20/15)
Burpees (20/15/10)

Run (800m/800m/400m)

Swimmer (20/15/10)
Crunches (30/20/15)
Leg lifts (30/20/15)
Burpees (15/10/5)

Run (1200m, 800m, 800m)

Use Remaining time for core work/ab burnout.

COOLDOWN: Stretchout

MON WOD - WEEK 3, 05 CRUCIBLE 2008

Sun, 03 Aug 2008 21:29:00 GMT

WARMUP: Instructor led

WORKOUT:

Disperse cadets around perimeter.

Squat B2B X 4 - 20 sec squats/10 sec hold in down position
Run 100m

Push up X4 - 10 sec pushups/ 20 second push up sag
Flutter Kick B2B X4 - 20 sec flutter/10 sec hold at 6 inches

Run 200m

Overhead arm claps X4 - 20(4count)/10 second hold.
Crunches B2B X4- 20 sec crunches/10 second hold in up position

Run 300m

Push up B2B X 4 - 10 second push/5 second hold in down position
Squats B2B x 4 - 20 sec squats/10 sec hold in down position

Run 400m

Water break
Use remaining time for further core/ab work.

COOLDOWN: Long stretch out.

FRI WOD - WEEK 2, 05 CRUCIBLE 2008

Thu, 31 Jul 2008 20:24:00 GMT

WARMUP: jog in place, side straddle hops, mountain climbers, push ups, overhead arm claps

WORKOUT:
Intro to grass drills!

Grass drill 1 (2min each round for 3 rounds)
Front- Push ups
Back- flutter kicks
Go- mountain climbers
Sprint 100m after each round
30-60 sec rest

Grass drill 2 (2min each round for 3 rounds)
Front- swimmer
Back- crunches
Go- knees up run in place
Sprint 100m after each round
30-60 sec rest

Water break

Introduction to guerilla relays!

Bear crawl
Crab walk
Straddle run
Side shuffle
Grapevine
Broad jump
Skip
Sprint

COOLDOWN: Nice long stretch and have a good weekend!

THURS WOD - WEEK 2, 05 CRUCIBLE 2008

Thu, 31 Jul 2008 03:21:00 GMT

WARMUP: Side-straddle hops, Push-ups, Push-up sag, Scissor plank

WORKOUT:

Suicide Sprints (3)

Set 1:
Sprint
Lunge
Sprint

Set 2:
Broad Jump
Lunge
Side-Step ****Cadets need to face the same direction out and back for the side step*****

Set 3:
Sprint
Bear Crawl
The Skip

AB BUSTER 10 minutes

10 minute jog

Repeat suicide drills if necessary.

COOLDOWN: Emphasize Lower Body

WED WOD - WEEK 2, 05 CRUCIBLE 2008

Wed, 30 Jul 2008 15:54:00 GMT

WARMUP: Full body, Instructor led

WORKOUT:
corner 1:
Squats (40/30/20)
Lunges (20/15/10)
Ski Jumpers (4ct) (30/20/15)
Jump thrusters - 10

Run to corner 2:
Push ups (40/30/20)
Shoulder push ups (20/15/10)
Cobras (40/30/20)
Burpees- 10

Run to corner 3:
Side Straddle hops (4ct) (40/30/20)
Mountain climbers (4ct) (20/15/10)
Supine bicycle (4ct) (20/15/10)

Run to corner 4:
Straight leg sit ups (30/20/15)
Flutter kicks (4ct) (30/20/15)
Crunches (30/20/15)
leg lifts (30/20/15)

400m run after each round.

COOLDOWN: Complete stretchout.

TUES WOD - WEEK 2, 05 CRUCIBLE 2008

Mon, 28 Jul 2008 19:07:00 GMT

SPRINT PYRAMID (3)

COOLDOWN: Work on breathing techniques. Get the heart rate back down. Target is 80% max.

MON WOD - WEEK 2, 05 CRUCIBLE 2008

Sun, 27 Jul 2008 18:13:00 GMT

WARM UP: Instructor led

WOD:

Green group:
10-15-20
Squats
Push ups
Crunches

10 burpees and 400m run

20-15-10
Squats
Push ups
Supine bicycle

10 burpees and 400m run

Blue Group:
10-20-30
Squats
Push ups
Crunches

15 burpees and 400m run

30-20-10
Squats
Push ups
Supine bicycle

15 burpees and 400m run

Red Group:
20-30-40
Squats
Push ups
Crunches

20 burpees and 400m run

40-30-20
Squats
Push ups
Supine bicycle

20 burpees and 400m run

COOL DOWN: Complete stretchout

Fri WOD - Week 6, 04 Crucible 2008

Thu, 10 Jul 2008 19:13:00 GMT

WARMUP- Cadet led (3 exercises)

WORKOUT-

Stations:
1.NW corner- 30 air squats
2.W side - 30 push up sags
3.SW corner - 30 jump thrusters
4.S side - 30 push ups (20 for green)
5.SE corner - 30 side straddle hops
6.E side - 30 Shoulder push ups (20 for green)
7.NE corner - 30 cobras
8.N side - 20 BURPEES!!!
9. Pull ups -failure +5 (where available)

Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center.
First two people from each team will start by sprinting to station 1. After completing station 1, sprint back to center and continue to station 2. At this time the second pair of cadets may start sprinting to station 1, and so on for all other groups.
Movement to stations must be done in the following manner:

COOLDOWN

Handing out T-shirts and dog tags for those new Crucible participants that have attended at least 22 out of 30 sessions!

Thurs WOD - Week 6, 04 Crucible 2008

Thu, 10 Jul 2008 01:34:00 GMT

WARM-UP: SIDE-STRADDLE HOP, BEAR CRAWL, PUSH-UP, MOUNTAIN CLIMBERS

WORKOUT:

2 MINUTE JOG

SPRINT PYRAMIDS (3)

2 MINUTE JOG

SPRINT PYRAMIDS (2)

2 MINUTE JOG

SPRINT 30 SECONDS

AB BUSTER - FLUTTER KICKS, LEG LIFTS, TOE TOUCHES, WIPERS

CARDIO - MOUNTAIN CLIMBER, SIDE STRADDLE HOPS, JUMP THRUSTERS

2 MINUTE JOG

SPRINT PYRAMIDS (3)

2 MINUTE JOG

SPRINT PYRAMIDS (2)

2 MINUTE JOG

AB BUSTER - SUPINE BICYCLES, CRUNCHES, STRAIGHT LEG SIT-UPS, FROG KICKS

RUN FOR THE REMAINDER OF TIME.

COOL-DOWN: Heavy legs.

Tues WOD - Week 6, 04 Crucible 2008

Mon, 07 Jul 2008 20:53:00 GMT

WARM-UP: OVER-HEAD ARM CLAPS, PUSH-UPS, SIDE-STRADDLE HOPS, SHOULDER PUSH-UPS

WORKOUT:
FLUTTER-KICKS / SAND-BAG THROW
AIR SQUATS / SAND-BAG SQUAT
LEG LIFTS / SUMO DEADLIFT and HIGH PULL
LUNGES / ONE-LEGGED ROMANIAN DEADLIFT - i.e. SUPERMAN

SPRINT PYRAMIDS (3)

60 SECOND BREAK

PUSH-UPS / SAND-BAG THROW
CRUNCHES / SAND-BAG SQUAT
SHOULDER PUSH-UPS / SUMO DEADLIFT and HIGH PULL
SUPINE BICYCLE / ONE-LEGGED ROMANIAN DEADLIFT - i.e. SUPERMAN

SPRINT PYRAMIDS (2)

60 SECOND BREAK

WIPERS / SAND-BAG THROW
MOUNTAIN CLIMBERS / SAND-BAG SQUAT
FROG KICKS / SUMO DEADLIFT and HIGH PULL
BURPEES / ONE-LEGGED ROMANIAN DEADLIFT - i.e. SUPERMAN

SPRINT PYRAMIDS (3)

COOLDOWN: Heavy legs; Heavy Abs.

Thurs WOD - WEEK 5, 04 Crucible 2008

Thu, 03 Jul 2008 00:49:00 GMT

WARM-UP: AB BUSTER!! 15 MINUTES

WORKOUT: ENDURANCE RUN.

COOL DOWN: Heavy Legs

Wed WOD - Week 5, 04 Crucible 2008

Tue, 01 Jul 2008 19:09:00 GMT

WARMUP: Jog in place, squats, push ups, jump thrusters, burpees

WORKOUT: Circuits

Stations (2 Minutes each):

Partner resisted Military press/tricep pushdown
Partner resisted Lat pulldown/bicep curl
Partner resisted leg lifts
Partner resisted crunches
Push up/ Sandbag swing
Swimmer/Flutter kicks
Side straddle hop/ Mountain climbers
Rifle cross/ up and forward with rifles (active rest)
Supine bicycle/ straight leg sit ups

Cooldown/Stretch

Tues WOD - Week 5, 04 Bootcamp 2008

Tue, 01 Jul 2008 00:01:00 GMT

WARM-UP: SIDE-STRADDLE HOPS, SCISSOR-PLANK, PUSH-UP SAG, MOUNTAIN CLIMBER

WORKOUT:

SPRINT PYRAMIDS (2 @ 50yds)

BOTTOMS TO BOTTOMS DAY!
20 Seconds Exercise / 10 Seconds "Active" Position

SQUATS / DOWN POSITION
FLUTTER KICKS / 6 INCHES
PUSH-UP SAG / PUSH-UP POSITION
PUSH-UP / DOWN POSITION
PLANK / PLANK

SPRINT PYRAMIDS (2)

B2Bs

SQUATS / DOWN POSITION
LEG LIFTS / 6 INCHES
LUNGES / LUNGE
CRUNCHES / UP
FROG KICKS / LEGS OUT

SPRINT PYRAMIDS (2)

SQUATS / DOWN POSITION
SUPINE BICYCLE / UP CRUNCH POSITION
PLANK / PLANK
SHOULDER PUSH-UPS / PUSH-UP POSITION
MOUNTAIN CLIMBERS / PUSH-UP POSITION

SPRINT PYRAMIDS (2)

COOL DOWN: Normal Stretch out.

Mon WOD Week 5, 04 Bootcamp 2008

Sun, 29 Jun 2008 19:37:00 GMT

WARMUP: Instructor led

WORKOUT:
Green Group (FOR TIME), 10 rounds in sets of 10,9,8,...2,1:
Burpee
Squats
Push up
Side straddle hop
Straight leg sit ups

Blue Group (FOR TIME), 10 rounds in sets of 15,14,13,...7,6:
Burpee
Push up
Squats
Side straddle hop
Straight leg sit ups

Red Group (FOR TIME), 10 rounds in sets of 20,19,18,...12, 11:
Burpee
Push up
Squats with heavy (at least to start) sandbags
Side straddle hop with rifles
Straight leg sit ups

Get through as many sets as you can in 35 minutes.

COOLDOWN: Jog/walk - stretch

Fri WOD - WEEK 4, 04 Bootcamp 2008

Thu, 26 Jun 2008 20:11:00 GMT

WARMUP: jog in place, 15 squats, 10 PU, 10 lunges, 10 jump thrusters, 5 burpees.

WOD:
Grass drills- "Front", "Back", and "Go".

Drill 1
Front- Push ups
Back- leg lifts
Go- Mountain climbers
Do for 2 minutes then have them run for 30 sec and rest for 30 sec.
Repeat X2
Water break while you instruct on Drill 2

Drill 2
Front-cobra
Back- straight leg sit up
Go- side straddle hop (w/ rifles)
Do for 2 minutes then have them run for 30 sec and rest for 30 sec.
Repeat X2
Water break while you begin instruction on relays

Geurilla drill suicide relays:
Relay 1
1st line-side shuffle
2nd line- lunge
3rd line- skip
4th line- sprint then burpees before returning

Relay 2
1st line-bear crawl
2nd line- broad jump
3rd line-side shuffle
4th line- sprint then monkey squats before returning

Relay 3
1st line-Hop on 1 foot (opposite foot on way back)
2nd line- straddle run
3rd line-side shuffle
4th line- grapevine then 4 count mountain climber before returning

Nice long stretch out before the weekend to reward them for a hard week.

Wed WOD - Week 4, 04 Bootcamp 2008

Tue, 24 Jun 2008 15:44:00 GMT

WARM UP: Jog in place, side straddle hops, squats, push ups, mountain climbers.

WORKOUT: Every minute on the minute- 10 minutes

Group 1:
Up and Forward with rifles (3/5/8)
Push ups (5/10/15)
Air squats (10/15/20)
jog in place for rest of minute

Group 2:
Close hand push ups (3/5/8)
Alternating PU rest positions (sag in the middle/flexed back) (5/10/15)
4 ct. mountain climbers (5/10/15)
jog in place rest of 60 sec

Group 3:
Front Squat with sand bags (hug sandbag at chest level and do a squat) (5/10/15)
Deadlift with sandbags (5/10/15)
jog in place

COOLDOWN/Stretch

Tues WOD - Week 4, 04 Bootcamp 2008

Mon, 23 Jun 2008 18:48:00 GMT

WARM-UP: OVERHEAD ARM CLAPS, PUSH-UP SAG, SIDE-STRADDLE HOP, PUSH-UP

WORKOUT:

SPRINT PYRAMID (2)

THE RING:
STATIONS-
1 MINUTE / 45 SEC / 30 SEC

1: SIDE STRADDLE HOP
2: JUMP THRUSTER
3: SCISSOR PLANK
4: PUSH-UP SAG
5: MOUNTAIN CLIMBER
6: MULE KICKS
7: SIDE STRADDLE HOP w/ RIFLE
8: SQUAT w/ RIFLE
9: PLANK
10: SKI-JUMPER
11: MONKEY-SQUAT
12: BURPEE
13: LUNGE w/ SANDBAG
14: FIREMAN'S CARRY w/ SANDBAG

60 SECOND BREAK, REPEAT AS DESIGNATED

COOLDOWN: STRETCH, SILENT COUNT

Mon WOD - Week 4, 04 Bootcamp 2008

Mon, 23 Jun 2008 00:39:00 GMT

WARMUP: Instructor led

WORKOUT: 3 sets of each exercise (station) should be done before continuing to the next exercise. Execute sets in the following manner:

1 minute on / 30 seconds off
45 seconds on / 30 seconds off
30 seconds on / <30 seconds off

Exercises:
SQUAT WITH SANDBAGS
DEADLIFT WITH SANDBAGS
LUNGES WITH RIFLES
DIVE BOMBER PUSH UPS
PUSH UPS
SHOULDER PUSH UPS
SIDE STRADDLE HOPS
UP AND FORWARD WITH RIFLES
STRAIGHT LEG SIT UPS
FLUTTER KICKS

COOLDOWN: Long stretch out.

Fri WOD - Week 3, 04 Bootcamp 2008

Fri, 20 Jun 2008 02:31:00 GMT

WARMUP: Cadet led - 4 exercises

WORKOUT: Divide into 2 groups on opposite baselines(try to make teams as even as possible in number and ability).

Sprint pyramids to 3 and back down, or have class sprint a lap of the run route.

Bear crawls (cadets have 30 sec to make it across the gym). If they all make it, then they have 20 sec to make it. If they don't make it, they must continue until they either make it in the time alloted or cadets reach failure.

water break

Crab walks - time group 1. Group 2 must try and beat group 1's time. Losing group must do an exercise led by winning group or instructor. Repeatable if you feel it is necessary.

Have groups lunge appropriate length, and then inchworm back.

Instuctor led exercise - let groups know that the number of people you see quit during the exercise will equal the number of sprint pyramids to be done.

quick water break

Sprint pyramids (numbers indicated during exercise)

Repeat bear crawl procedure

Cooldown walk
Long stretch

Thurs WOD - Week 3, 04 Bootcamp 2008

Wed, 18 Jun 2008 20:26:00 GMT

WARM-UP: OVERHEAD ARM-CLAP, PUSH-UP SAG, COBRA, MOUNTAIN CLIMBER

WORKOUT:
DISTANCE RUN - 20 MINUTES

QUICK WATER BREAK

AB BURNER - INSTRUCTOR LED - 10 MINUTES - Flutterkicks, Leg Lifts, Toe Touches, Supine Bicycle, Crunch, Wiper, Frog Kicks.

SPRINT DRILLS - Up to 10 Minutes

Sprint Pyramids (3)

Suicide Sprint

COOL DOWN: Heavy legs. Work on calves especially.

Wed WOD - Week 3, 04 Bootcamp 2008

Tue, 17 Jun 2008 19:19:00 GMT

WARMUP: Jog in place, overhead arm claps, push ups, monkey squats

CIRCUITS:
Exercise for 2 minutes at a station for round, then cadets will run 2 laps
around perimeter stopping at the next station. Cadets will exercise with partners. If the station is partner resisted, they will exercise for 1 minute then switch positions. If the station is not partner resisted, there will be two exercises. One cadet will do one exercise while their partner does the other. They will switch exercises at the one minute mark.

Partner resisted Exercises( in no particular order):
Military press/tricep pushdown
Lat pulldown/bicep curl
leg lifts
sit ups
crunches

1 minute exercises (in no particular order):
Push up
Swimmer (active rest)
Flutter kicks
Crunches (active rest)
Cobra
lunges
Push up sags (active rest)
Squats

Active rest exercises will be disbursed evenly.

COOLDOWN/STRETCH

Tues WOD - Week 3, 04 Bootcamp 2008

Tue, 17 Jun 2008 01:38:00 GMT

WARMUP: Instructor led

WOD:
10 minute warmup jog
Sprint intervals
1min of sprints at 10 seconds sprint / 10 second rest
1min of rest
repeat for 15 minutes
Water break
Ab buster - Instructor led in cadence

Nice long stretchout

Mon WOD - Week 3, 04 Bootcamp 2008

Sun, 15 Jun 2008 19:31:00 GMT

WARMUP: Instructor led

WORKOUT: Disperse cadets around perimeter.

Squat B2B x4- 20 sec squat/10sec hold in down position
Flutter Kick B2B X4 - 20 sec flutter/10 sec hold at 6 inches

Bear crawls at instructor's discretion

Push up B2B X 4 - 10 second push/5 second hold in down position
Crunches B2B X4- 20 sec crunches/10 second hold in up position

Crab walk at instructor's discretion

Push up X4 - 10 sec pushups/ 20 second in rest positions (either sag in the middle or flexed back)
Straight leg sit up (15/20/30)

Group exercise - instructor led

Water break

Repeat X1

Long stretch out.

Fri WOD - WEEK 2, 04 Bootcamp 2008

Thu, 12 Jun 2008 21:13:00 GMT

WARM-UP: CADETS randomly choose an exercise. Perform 10-15 REPS of each exercise they choose. Go through 6-8 exercises depending on the type and condition of the class.

EXERCISES: FORM two lines with the cadets. Front row facing the back row.

These exercises will be partner assisted:

1 Minute Each Exercise each person.
Partner: Person assisting
Exerciser: Person doing the exercise

1) Push-Up - Partner stands above or beside exerciser with their hands lightly on their backs. Partner provides slight resistance to exerciser - After 1 minute, partners switch. If cadets aren't strong enough to support resistance, have one person do push up sags while the other does push ups, then have them switch exercises.
2) Leg Lifts - Partner stands, feet shoulder width apart. Exerciser lays on back, and grabs partner's ankles for support. Exerciser lifts legs up as in standard leg lift. Partner pushes legs back down to the ground as they come up. - Switch after 1 minute
3) Military Press - Partner stands, exerciser sits with back to partner with arms above head. Exerciser grabs hands with partner. Exerciser performs presses up and down as partner provides resistance. Switch after 1 minute
4) Sit-Ups - Partner holds feet for exerciser while they perform sit ups. Switch after 1 minute.
5) Biceps/Pulldowns - Positions are the same as in Military press except standing person will try to pull up as if doing bicep curls, and sitting person will be pulling down as in a lat pull down. Provide appropriate resistance each way so that exercise is smooth and fluid.
6) Crunches - Lie down in regular crunch position with your hands behind or beside your head and your elbow pointed up. Your partner will be standing so that they are straddling your head. Crunch up to the top position. At this point, your partner will pull back on your elbows while you resist the pull and try to stay crunched. This will give you a negative crunch movement.

Water break

Sprint intervals for 15 minutes using following protocol:
1 min of sprints at a 9/10 intensity, then 1 min of rest.

COOL DOWN - Stretch Out.

Thurs WOD - WEEK 2, 04 Bootcamp 2008

Thu, 12 Jun 2008 20:18:00 GMT

WARM-UP: SIDE-STRADDLE HOP, SPRINT PYRAMID (2), MOUNTAIN CLIMBER, JUMP THRUSTER

WORKOUT:

2 MINUTE JOG - Large circle outside, or indoors

AB BUSTER - 10 to 15 REPS
- PLANK (30 SECONDS)
- CRUNCH
- PLANK (30 SECONDS)
- SUPINE BICYCLE
- PLANK (30 SECONDS)
- FLUTTER KICK
- PLANK (30 SECONDS)
- LEG LIFTS
- PLANK (30 SECONDS)

1st LONG RUN - 20-25 minutes

COOL DOWN - LEG and AB stretches.

Wed WOD - WEEK 2, 04 Bootcamp 2008

Tue, 10 Jun 2008 18:59:00 GMT

WARMUP: jog in place, push ups (up/down), knee benders, cobras, overhead arm claps

WOD:
1 min of each exercise/ sprint 2 laps with bear crawls, crab walks, alligator walks, overhead arm claps, or B2B every 3-4 exercises:

Supine bicycle
Push up
Dive bomber push up
Squats
Push up sag
Cobras
Jump thruster
Lunge in place
Side straddle hops
Ski jumpers
Straight leg sit ups
leg lifts

Repeat using 30 sec intervals.

COOLDOWN: Stretch

Tues WOD - WEEK 2, 04 Bootcamp 2008

Mon, 09 Jun 2008 20:32:00 GMT

WARM-UP: PUSH-UP, COBRA, KNEES-UP JOG IN PLACE, JUMP THRUSTERS

WORKOUT:

JOG 10 MINUTES (1 LAP GREEN GROUP, 2 LAPS BLUE GROUP)

SPRINT PYRAMID - 2

GREEN 50 / BLUE 75 / RED 100 OF EACH EXERCISE :
CRUNCHES
SUPINE KNEE BENDER
FLUTTER KICKS
LEG LIFTS
SUPINE BICYCLE

SPRINT PYRAMID - 2

COOL DOWN JOG - 2 MINUTES

COOL DOWN STRETCH

Mon WOD - WEEK 2, 04 Crucible

Sun, 08 Jun 2008 18:08:00 GMT

WARMUP: Squats, lunges, push ups, overhead arm claps

WOD:
Every minute on the minute X10:

Squats                            green-7/blue-10/red-15
Pushup                           green-5/blue-7/red-10
Sit ups                            green-5/blue-7/red-10

jog in place remainder of minute
red group can do mountain climbers for remainder of minute

quick water break

Every 90 sec x 7:

Shoulder push ups             green-5/blue-7/red-10
Cobras                                   green-7blue-10/red-15
Ski jumpers (4 count)         green-7/blue-10/red-15

Side Straddle hop the remainder of the 90sec

Water break

Every 120 sec X 5:

Lunge in place                    green-5/blue-7/red-10 (each leg)
Close hand push up          green-3/blue-5/red-10
Mule kicks                            green-5/blue-7/red-10

jog in place remainder of 2 minutes

COOL DOWN: jog for 2 min, then walk a lap, long stretch

Fri WOD - WEEK 1, 04 Crucible

Thu, 05 Jun 2008 23:38:00 GMT

Warm up - Instructor led

Intro/review Front/Back/Go

Grass Drill 1- 2 min x5
Front: Push ups
Back: Flutter kicks
Go: Run in place (knees up)
Jog 100 m (50m there and back)
rest 30-60 sec

Grass Drill 2 - 1 min x 5
Front: Swimmer
Back: Crunches
Go: Mountain Climbers
rest for 30-60 sec

Guerilla relays, INTRODUCE THE BURPEE!!!

Bear crawl
Grapvine
Crabwalk
Skip
Sprint
Side Shuffle
Broad Jump
Lunge

Stretchout

Thurs WOD - WEEK 1, 04 Crucible

Wed, 04 Jun 2008 22:08:00 GMT

WARM UP: JOG IN PLACE, SIDE-STRADDLE HOPS, PUSH-UPS, COBRAS

WORKOUT:

JOG 10-15 MINUTES

AS A GROUP PERFORM THE FOLLOWING AS LED BY THE INSTRUCTOR:

EXERCISE: (LEVEL - GREEN | BLUE)

FROG KICK (4-COUNT) : GREEN (15 / 10 / 5) BLUE (20 / 15 / 10)
STRAIGHT-LEG SITUP: GREEN (10 / 10 / 5) BLUE (15 / 15 / 10)
REVERSE CRUNCH: GREEN (15 / 10 / 5) BLUE (20 / 15 / 10)
FLUTTER KICK (4-Count): GREEN (15 / 15 / 10) BLUE (20 / 20 / 15)

EXERCISE: (LEVEL - GREEN | BLUE)

MOUNTAIN CLIMBER (4-COUNT) - GREEN (10 / 10 / 5) BLUE (15 / 15 / 10)
SIDE-STRADDLE HOP (4-COUNT) - GREEN (20 / 15 / 10) BLUE (30 / 20 / 10)
PUSH-UP SAG (SINGLE COUNT) - GREEN (20 / 15 / 10) BLUE (30 / 20 / 10)
CROSS-COUNTRY SKIER (4-COUNT) - GREEN (15 / 10 / 5) BLUE (20 / 15 / 10)

EXERCISE: JOG REMAINDER OF TIME.

COOL-DOWN: Normal stretch.

Wed WOD - WEEK1, 04 Crucible

Wed, 04 Jun 2008 05:58:00 GMT

Warm up: 15 Squats, 10 Push ups, 15 Jump thrusters, 15 Backward lunges (each leg), 15 Cobras, 15 Side straddle hops

WOD: 3 sets of each exercise should be done before continuing to the next exercise. Execute sets in the following manner:

1 min on/30 sec off
45 sec on/ 30 sec off
30 sec on/30 sec off

Exercises:
JUMP THRUSTERS
SQUAT
CIRCLE LUNGES
DIVE BOMBER PUSH UPS
PUSH UPS
SHOULDER PUSH UPS
SIDE STRADDLE HOPS
SKI JUMPERS
STRAIGHT LEG SIT UPS
FLUTTER KICKS

Long stretch out

Tues WOD - WEEK 1, 04 Crucible

Mon, 02 Jun 2008 20:40:00 GMT

WARM-UP: INTRO TO AB BUSTER - Cadets will complete each of the following exercises:

- Flutterkick
- Leg Lift
- Toe Touches
- Supine Bicycle
- Supine Knee-Bender

WORKOUT: No Breaks - Cadets take water as needed.

Series 1 - Introduce Sprint Pyramids (2)

Series 2 - Suicide Drills:

Green Group - Movement to the line, then jog back
Blue Group - Movement to the line, movement back

LINE 1: Broadjump
LINE 2: Bear Crawl
LINE 3: Sprint
LINE 4: Straddle Run

Series 3
LINE 1: Sprint
LINE 2: Crab Walk
LINE 3: Sprint
LINE 4: Side-Step (out and back, both groups)

Series 4
Sprint Pyramids (2)

Remaining Time: Jog / Run

Cool Down: Regular Stretch.

Mon WOD - WEEK 1, 04 Crucible

Sun, 01 Jun 2008 19:23:00 GMT

WARM-UP: JOG IN PLACE, SIDE STRADDLE HOP, PUSH UP, MOUNTAIN CLIMBER

WORKOUT:
Complete the following exercises. For example, Green completes 10 Push Ups, 10 Bench Dips, etc...then subtract 1 from the number of reps and go through the exercises again....9 Push Ups, 9 Bench Dips, etc...continue down to 1.

Exercises:
JUMP THRUSTER
PUSH-UP
LUNGE IN PLACE
COBRA
SIDE STRADDLE HOP
SCISSOR PLANK (4-Count)

GREEN GROUP: 10 to 1
BLUE GROUP: 15 to 6
RED GROUP: 20 to 11

COOL DOWN - ABS and long stretch

FRIDAY WOD - KICKER WEEK

Thu, 29 May 2008 21:16:00 GMT

3 sets of each exercise (station) will be done before continuing to the next exercise. Sets will be executed in the following manner:

1 minute on / 30 seconds off
45 seconds on / 30 seconds off
30 seconds on / 30 seconds off

Exercises:

SQUAT with rifles

DEADLIFT WITH SANDBAGS

SANDBAG SWINGS

DIVE BOMBER PUSH UPS

PUSH UPS

SHOULDER PUSH UPS

SIDE STRADDLE HOPS

UP AND FORWARD WITH RIFLES

STRAIGHT LEG SIT UPS

FLUTTER KICKS

COOLDOWN: Long stretch out.