Workout of Day

Monday April 16, 2012

USCG Sector NY MWR — Mon, 09 Apr 2012 13:48:05 +0000

Warm up

Row 500 meters

Then 3 rounds of

10 knees to elbows

20 squats

Work out

As many burpees in 7 minutes

Sat./Sun. Apr. 14/15, 2012

USCG Sector NY MWR — Mon, 09 Apr 2012 13:46:32 +0000

Warm up

Run 400 meters

20 box jumps

20 knees to elbows

Work out

150 wall balls for time

Fri. Apr. 13, 2012

USCG Sector NY MWR — Mon, 09 Apr 2012 13:40:38 +0000

Warm up

2 minutes of single unders

20 good mornings 20-40 lbs

10 turkish get ups each arm

Work out

5 rounds of:

13 push jerk

13 wall balls

Thurs. Apr. 12, 2012

USCG Sector NY MWR — Mon, 09 Apr 2012 13:39:10 +0000

Warm up

Row 400 meters

20 box jumps

20 knees to elbows

Work out

6 rounds for time:

sprint 50 meters

20 burpees

Rest 1 minute

Wed. Apr. 11, 2012

USCG Sector NY MWR — Mon, 09 Apr 2012 13:36:51 +0000

Warm up

Run 800 meters

20 burpees

Work out

As many rounds as possible in 25 minutes

20 double under/60 single unders (jump rope)

20 push ups

20 kettlebell swings

Tues. Apr. 10, 2012

USCG Sector NY MWR — Mon, 09 Apr 2012 13:29:00 +0000

Warm up

Row 500 meters

30 kettlebell swings Hold squat position 2 minutes

Work out

Every minute for 15 minutes:

10 dumbbell push press

As many squats as possible

Every minute complete

10 push press

then do as many air squats until next minute

then complete 10 more push press and so on.

Mon. Apr. 9, 2012

USCG Sector NY MWR — Mon, 09 Apr 2012 12:49:44 +0000

Warm up

3 minutes of:

single unders (jump rope)

Then 3 rounds of

20 squats

20 push ups

Work out

6 rounds of:

Run 400 meters

Rest 1 minute

Fri. Apr. 6, 2012

USCG Sector NY MWR — Wed, 04 Apr 2012 17:31:43 +0000

WARM-UP:

Row 500 meters

WORK-OUT:

21-15-9 reps of:

225 pound Deadlift

Handstand elevated push-ups

Thurs. Apr. 5, 2012

USCG Sector NY MWR — Wed, 04 Apr 2012 17:22:55 +0000

WARM-UP

2 Rounds:

15 back extensions

15 weighted front squats (pick your own weight)

WORK-OUT

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Wed. Apr. 4, 2012

USCG Sector NY MWR — Wed, 04 Apr 2012 17:14:41 +0000

WARM-UP

X 150 JUMPROPE SINGLES

400 METER RUN

WORK-OUT

Ten rounds for time of:

3 Weighted Pull-ups 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.