Saturday 10/30/10 - Sunday 10/31/10

Rest Days.

Good luck to those running and rucking the Marine Corps Marathon!

Friday 10/29/10

Three rounds for time of:

20 Strict pull-ups
30 Knees to elbows
40 Burpees
Run 800 meters

Post time to comments.

Thursday 10/28/10

Deadlift 3-3-3-3-3

Bench Press 3-3-3-3-3

Post loads to comments.

Wednesday 10/27/10

Conduct 3 rounds for max distance:

3 minute row
3 minute rest

Post distance per round to comments.

Tuesday 10/26/10

Complete 6 rounds of:

1 Minute Row (for max calories)
1 Minute to perform 15 KB Swings - 1.5 pood

If KB swings are not completed in minute time frame, conduct 1 burpee as penalty for every swing missed. Conduct all penalty burpees consecutively at the end of the workout.

Post total calories rowed to comments.

Monday 10/25/10

Army APFT

Push-Ups - 2 minutes for max reps
Sit-Ups - 2 minutes for max reps
2-Mile Run - for time

Post score to comments.

Saturday 10/23/10 - Sunday 10/24/10

Rest Days.

Good luck to everyone running the Army 10 Miler.

Friday 10/22/10

10 Rounds for time of:

Row 150m
7 Pull-ups
7 Front Squats (135lb)
7 Shoulder Press (75lb)

Post time to comments.

Thursday 10/21/10

Squat Snatch 3-3-3-3-3

Post loads to comments.

Wednesday 10/20/10

Row 2000m for time.

Post time to comments.

Tuesday 10/19/10

For time:

Conduct 150 Wall-Ball Shots (20lb ball)

Post time to comments.

Monday 10/18/10

"PT Test primer"

For time/max reps:

Conduct max reps push-ups in 2 minutes
Conduct max reps sit-ups in 2 minutes
Run 2 miles

Do not rest between exercises.

Post reps/time to comments.

Saturday 10/16/10 - Sunday 10/17/10

Rest Days.

Friday 10/15/10

For time:

200 Push-Ups

Every time that you rest run 300 meters.

Only authorized "pause" position is the front leaning rest, sagging at the waist or placing the butt in the air counts as rest and earns 300m.

Post time to comments. Compare to Wednesday 1/27/10.

Thursday 10/14/10

Deadlift 3-3-3-3-3

Post loads to comments.

Wednesday 10/13/10

Run 10K for time.

Post time to comments.

Tuesday 10/12/10

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Back squats
20 Front squats

All exercises will be done with a 95lb barbell. Conduct four burpees at the beginning of every minute before moving on to the barbell work. Move to the next exercise only when the full 20 reps of the preceding exercise have been completed. If the minute clock beeps during a repetition, complete the rep and then start the four burpees. There is a 20min cap. You can rest an entire minute once the burpees have been completed.

Post time to comments.

Monday 10/11/10

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post score for each exercise and total to comments.

Saturday 10/9/10 - Sunday 10/10/10

Rest Days.

Friday 10/8/10

5 rounds for time:

5 Bear Complexes (95lb)
10 Pull-Ups

Post time to comments.

Thursday 10/7/10

Conduct as many rounds as possible (AMRAP) in the allotted time of:

7 Minute AMRAP:
7 Kettlebell Swings (1.5 pood)
Sprint 100 yard shuttle (50 down and 50 back)

Rest 7 Minutes

7 Minute AMRAP:
7 Wall-ball Shots (20lb ball)
Sprint 100 yard shuttle

Rest 7 Minutes

7 Minute AMRAP:
7 Push-Ups
Sprint 100 yard shuttle

Post number of rounds for each iteration to comments.

Wednesday 10/6/10

Run 4x 5min intervals for max distance.

Rest 3 minutes between intervals.

Post distances per interval to comments.

Tuesday 10/5/10

Conduct 4 rounds for time of:

500m Row
15 Shoulder Press (65lb)
30 Ab-Mat Sit-Ups

Post time to comments.

Monday 10/4/10

Conduct 5 rounds for time of:

7 Strict Pull-Ups
7 Ring Dips
21 Burpees

Post time to comments.

Saturday 10/2/10 - Sunday 10/3/10

Rest Days.

Friday 10/1/10

Conduct as many rounds as possible in 20 minutes of:

5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds completed to comments. Compare to Monday 2/8/10.