USUHS Elite Fitness

Saturday 8/6/11 - Sunday 8/7/11

2011-08-06T22:49:00.001-04:00

Rest Days.

Friday 8/5/11

2011-08-06T22:48:00.003-04:00

Conduct 5 rounds for time:

15 Deadlift (225lb)
20 Box Jumps (24in)
25 Pull-ups/Ring Dips (Pull-ups in rounds 1,3,5; Ring Dips in rounds 2,4)

Post time to comments.

Thursday 8/4/11

2011-08-06T22:48:00.001-04:00

Front Squat 5-5-5-5-5

Post loads to comments.

Wednesday 8/3/11

2011-08-06T22:47:00.000-04:00

Run 5K for time.

Post time to comments.

Tuesday 8/2/11

2011-08-03T06:16:00.003-04:00

For time:

50 Box Jumps (24in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1pood)
50 Lunges
50 Supine Ring Rows
50 GHD Sit-Ups
50 Back Extensions
50 Goblet Squats (1pood)
50 Push-Ups
50 Double Unders (sub 200 Singles)

Post time to comments.

Monday 8/1/11

2011-08-01T10:32:00.002-04:00

Conduct 5 rounds for time of:

7 Pull-Ups
7 Ring Dips
21 Burpees

Post time to comments.

Saturday 7/30/11 - Sunday 7/31/11

2011-08-01T10:31:00.000-04:00

Rest Days.

Friday 7/29/11

2011-07-29T20:22:00.001-04:00

Conduct two rounds each for time of:

Row 250m, Rest 1 min
Row 500m, Rest 2 min
Row 750m, Rest 3 min

Post time per iteration to comments.

Thursday 7/28/11

2011-07-29T20:21:00.000-04:00

100 Burpees for time

Post time to comments.

Wednesday 7/27/11

2011-07-27T21:50:00.001-04:00

Bench Press 3-3-3-3-3

Post loads to comments.

Tuesday 7/26/11

2011-07-26T18:30:00.002-04:00

Conduct 21-15-9 rep rounds for time of:

x10 single unders (210-150-90)
Jumping Lunges
Kettlebell Swings (1.5pood)
GHD Sit-Ups

Post time to comments.

Monday 7/25/11

2011-07-26T18:28:00.005-04:00

Conduct 15 rounds for time of:

5 Pull-Ups
10 Push-Ups
15 Squats

Post time to comments. Compare to Friday 6/12/10.

Saturday 7/23/11 - Sunday 7/24/11

2011-07-26T18:28:00.004-04:00

Rest Days.

Friday 7/22/11

2011-07-24T13:38:00.001-04:00

Conduct 21-15-9 rep rounds for time of:

Deadlift (225lb)
Ring Dips

Post time to comments.

Thursday 7/21/11

2011-07-21T18:28:00.001-04:00

Conduct 3 rounds for time of:

10 Power Cleans (135lb)
20 Burpees
30 Box Jumps (24in)

Post time to comments.

Wednesday 7/20/11

2011-07-21T18:27:00.000-04:00

Run, Bike or Swim

30 minutes for max distance.

Post mode and distance covered to comments.

Tuesday 7/19/11

2011-07-19T17:54:00.002-04:00

Conduct the following exercises in any rep scheme and any order as fast as possible:

200 Double Unders (or substitute 800 Single Unders)
150 Push-Ups
100 Medicine Ball Cleans (20lb ball, full squat cleans)
50 Kettlebell Swings (1.5pood)
25 Pull-ups
2x 500m Row (or substitute 2x 500m run)

Post time to comments.

Monday 7/18/11

2011-07-19T17:52:00.002-04:00

Gotta Tabata

Conduct Tabata Intervals (8 rounds of 20 seconds work w/ 10 seconds rest) of the following:

Pull-Up
True Push-Up (release hands at bottom)
Sit-Up
Row

Attempt to maintain as many reps as possible per interval. Post lowest reps completed in a single interval per exercise to comments.

Wednesday 7/6/11

2011-07-06T15:40:00.001-04:00

Conduct 21-15-9 Rep rounds for time of:

Deadlift (225lb)
Goblet Squat (1.5 pood Kettlebell)
Ring Dips

Row 500m after each triplet.

Post time to comments.

Tuesday 7/5/11

2011-07-05T17:35:00.004-04:00

Conduct 3 rounds for time of:

12 Front Squat (135lb)
12 Burpees
12 Pull-Ups

Post time to comments.

Monday 7/4/11

2011-07-05T17:35:00.002-04:00

Happy Independence Day!

Conduct 10 rounds each for time of:

150m row
Rest 90 seconds

Post time per row to comments.

Saturday 7/2/11 - Sunday 7/3/11

2011-07-05T17:34:00.002-04:00

Rest Days.

Friday 6/1/11

2011-07-05T17:34:00.001-04:00

Conduct 100 burpees for time.

Post time to comments.

Thursday 6/30/11

2011-07-05T17:33:00.002-04:00

Conduct 4 rounds, each for time of:

400m sprint

Rest 3 to 5 minutes between rounds.

Post time per sprint to comments.

Wednesday 6/29/11

2011-06-29T16:41:00.002-04:00

Deadlift 3-3-3-3-3

Post loads to comments. Compare to Monday 1/10/11.

Tuesday 6/28/11

2011-06-29T16:39:00.004-04:00

For time:

Row 500m

then conduct 21-15-9 rep rounds of:

Bench Press (135lb)
Supine Ring Row
GHD Sit-up

Row 500m

Post time to comments.

Monday 6/27/11

2011-06-29T16:39:00.002-04:00

Run/Bike/Swim/Row - Pick one and go 30 minutes for max distance

Post mode and distance to comments.

Saturday 6/25/11 - Sunday 6/26/11

2011-06-25T12:53:00.001-04:00

Rest Days.

Friday 6/24/11

2011-06-25T12:15:00.002-04:00

Conduct 2 rounds for time of:

1000m row
50 Burpees
50 Box Jumps (24in)
800m run

Post time to comments.

Thursday 6/23/11

2011-06-25T12:14:00.000-04:00

Deadlift 3-3-3-3-3

Post loads to comments.

Wednesday 6/22/11

2011-06-22T14:01:00.002-04:00

Conduct 3 rounds for max reps of:

1 minute Goblet Squat (1 pood KB)
1 minute Sumo-Deadlift High-Pull (75lb)
1 minute Box Jumps (20" box)
1 minute Push Press (75lb)
1 minute Row

1 minute rest

Start a continuously running clock and conduct each exercise for max reps, moving immediately from station to station. Perform the maximum reps for each exercise and post total reps (calories for row) to comments.

Tuesday 6/21/11

2011-06-21T15:54:00.002-04:00

Conduct 5 rounds of AMRAP in 3 minutes of:

3 Power Cleans
6 Ring Dips (odd rounds) or 6 Push-Ups (even rounds)
9 Squats

Rest exactly 1 minute between rounds, continue each subsequent round where you left off the previous round (i.e. if you ended with 2 squats on your 4th iteration in the first round, complete 7 the 7 squats and then continue)

Post total rounds completed to comments.

Monday 6/20/11

2011-06-20T19:37:00.001-04:00

AMRAP 12 min:

5 Deadlift (225lb)
10 True Push-Ups
20 Double Unders or Box Jumps (20in)

Post rounds completed to comments.

Saturday 6/18/11 - Sunday 6/19/11

2011-06-20T19:36:00.000-04:00

Rest Days.

Friday 6/17/11

2011-06-17T22:03:00.005-04:00

Five rounds for time:

25 Burpees
Run 1 lap (400m if std track, ~530m if at USUHS)

Post time to comments.

Thursday 6/16/11

2011-06-17T22:03:00.004-04:00

For time:

Row 2000m

Post time to comments. Compare to Wednesday 10/20/10.

Wednesday 6/15/11

2011-06-15T21:44:00.001-04:00

21-15-9 Rep rounds for time of:

Bench Press (Bodyweight)
GHD Sit-Ups
Box Jump (24in)

Post time to comments.

Tuesday 6/14/11

2011-06-14T20:37:00.001-04:00

For time:

Row 500m
21 Squat Cleans (95lb)
42 Ring Dips
21 Squat Cleans (95lb)
Row 500m

Post time to comments.

Monday 6/13/11

2011-06-13T06:35:00.003-04:00

Conduct 8 rounds of:

AMRAP 90 seconds:
5 Pull-Ups
5 Power Cleans (135lb)
5 Burpees

Rest 90 seconds

Begin each subsequent round where you stopped the previous round to keep a running total of # of rounds. Post total rounds completed to comments.

Saturday 6/11/11 - Sunday 6/12/11

2011-06-13T06:34:00.001-04:00

Rest Days.

Friday 6/10/11

2011-06-10T17:14:00.000-04:00

For time:

21 Deadlift (225lb)
50 Squats
21 Ring Dips
15 Deadlift (225lb)
50 Squats
15 Ring Dips
9 Deadlift (225lb)
50 Squats
9 Ring Dips

Post time to comments.

Thursday 6/9/11

2011-06-10T17:13:00.001-04:00

For time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Post time to comments.

Wednesday 6/8/11

2011-06-08T20:53:00.001-04:00

Squat 5-5-5-5-5

Post loads to comments.

Tuesday 6/7/11

2011-06-07T19:14:00.000-04:00

Run, Bike or Row 30 minutes for max distance.

Post mode and distance covered to comments.

Monday 6/6/11

2011-06-06T16:51:00.004-04:00

Conduct 3 rounds for time of:

500m Row
10 Ring Dips
10 Squat Cleans (115lb)

Post time to comments.

Saturday 6/4/11 - Sunday 6/5/11

2011-06-06T16:51:00.001-04:00

Rest Days.

Friday 6/3/11

2011-06-02T21:05:00.001-04:00

Run 10K for time.

Post time to comments.

Thursday 6/2/11

2011-06-02T14:59:00.003-04:00

Conduct 4 rounds for time:

30 Kettlebell Swings (1 pood)
30 Pull-Ups
500m Row

Conduct the KB Swings and Pull-Ups in any rep scheme as long as you complete 30 KB Swings and 30 Pull-ups prior to each row.

Post time to comments.

Wednesday 6/1/11

2011-06-01T21:55:00.002-04:00

Bench Press 5-5-5-5-5

Post loads to comments.

Tuesday 5/31/11

2011-05-31T19:00:00.001-04:00

Conduct 4 rounds each for time of:

400m sprint

Rest 3 minutes between sprints.

Post time per round to comments.

Hero Tribute - Monday 5/30/11

2011-05-30T13:39:00.002-04:00

In honor of Memorial Day and those who have made the ultimate sacrifice, today's workout is a hero workout from crossfit.com.

"McGhee"

As many rounds as possible in 30 minutes of:
5 Deadlift (275lb)
13 Push-Ups
9 Box Jumps (24in)

Post rounds completed to comments.

Saturday 5/28/11 - Sunday 5/29/11

2011-05-27T20:02:00.000-04:00

Rest Days.

Friday 5/27/11

2011-05-27T20:01:00.001-04:00

Conduct 15 rounds for time of:

5 Pull-Ups
10 Push-Ups
15 Squats

Post time to comments.

Thursday 5/26/11

2011-05-27T11:51:00.001-04:00

Run 5K for time.

Post time to comments.

Wednesday 5/25/11

2011-05-25T16:52:00.003-04:00

Squat 3-3-3-3-3

Post loads to comments. Compare to Tuesday 1/25/11.

Tuesday 5/24/11

2011-05-24T16:23:00.001-04:00

Conduct for time:

1000m Row

21-15-9 rep rounds of:
Pull-Ups
Burpees

1000m Row

Post time to comments.

Monday 5/23/11

2011-05-23T20:14:00.001-04:00

21-15-9-5 Rep rounds for time of:

Box Jump (24in)
Pull-Ups
OHS Squat (75lb)

Post time to comments.

Saturday 5/21/11 - Sunday 5/22/11

2011-05-21T10:46:00.001-04:00

Rest Days.

Friday 5/20/11

2011-05-21T10:35:00.002-04:00

Conduct as many rounds as possible in 5 minutes of:

3 Deadlift (275lb)
7 Push-Press (95lb)

Rest, then with a buddy conduct the following for time:

100 Ring Dips
100 Pull-Ups
100 Back Extensions
100 GHD Sit-ups

Only one person can be working at a time, all reps of one exercise must be completed before moving to the next.

Post rounds completed and time to comments.

Thursday 5/19/11

2011-05-18T18:47:00.002-04:00

Find a steep hill between 200m and 400m long.

Conduct 6 sprints up the hill, each for time.

Walk down the hill to recover. As soon as you reach the bottom, sprint back to the top.

Conduct each sprint at maximum effort and attempt to stay within 5 seconds of fastest time on every sprint.

Wednesday 5/18/11

2011-05-17T20:32:00.002-04:00

Conduct 7 rounds for time of:

15 Kettlebell Swings (1.5pood)
15 Power Cleans (95lb)
15 Box Jumps (24in)

Post time to comments.

Tuesday 5/17/11

2011-05-16T18:14:00.000-04:00

5 rounds for time:

7 Pull-Ups
14 Burpees
21 Box Jumps (24in)

Post time to comments.

Monday 5/16/11

2011-05-15T20:26:00.002-04:00

3 rounds for time of:

10 Deadlift (225lb)
20 GHD Sit-Ups
500m Row

Post time to comments.

Saturday 5/14/11 - Sunday 5/15/11

2011-05-15T20:24:00.000-04:00

Rest Days.

Friday 5/13/11

2011-05-13T19:08:00.002-04:00

Conduct 5 rounds for max reps:

Bench Press (Bodyweight)
Pull-Ups

Rest as needed between rounds.

Post reps per round to comments. Compare to Tuesday 2/15/11.

Thursday 5/12/11

2011-05-13T19:05:00.002-04:00

Squat 3-3-3-3-3

Post load to comments.

Wednesday 5/11/11

2011-05-11T18:15:00.001-04:00

Run 5K for time.

Post time to comments.

Tuesday 5/10/11

2011-05-10T23:25:00.001-04:00

For time:

1000m Row, then 4 rounds of:

20 Pull-Ups
7 Clean & Jerks (135lb)

Post time to comments.

Monday 5/9/11

2011-05-09T16:03:00.001-04:00

21-15-9 Rep rounds for time of:

Box Jumps (24in)
Power Snatch (75lb)
Pull-Ups

Post time to comments.

Saturday 5/7/11 - Sunday 5/8/11

2011-05-06T17:12:00.001-04:00

Rest Days.

Friday 5/6/11

2011-05-06T15:32:00.002-04:00

6 rounds for time:

10 GHD Sit-Ups
10 Push-Ups (hand release)
10 Back extensions
5 Power Clean (135lb)

Post time to comments.

Thursday 5/5/11

2011-05-04T21:34:00.002-04:00

For time:

1000m Row
50 Thrusters (45lb)
30 Pull-Ups

Post time to comments. Compare to Wednesday 3/16/11.

Wednesday 5/4/11

2011-05-04T17:00:00.001-04:00

21-15-9 Reps for time of:

Bench Press (155lb)
Deadlift (225lb)
Supine Ring Row

Post time to comments.

Tuesday 5/3/11

2011-05-03T13:54:00.004-04:00

Condcut 8 rounds for time of:

10 Overhead Squat (75lb)
200m row
10 GHD Sit-Ups

Rest, then using a single 1 pood KB, conduct 6 rounds for time of:

6 KB swings
6 Snatches right hand
6 Goblet squat
6 Snatches left hand
3 Slasher to Halo Each Side
10 Toes to Sky

Post time per iteration to comments.

Monday 5/2/11

2011-05-02T14:30:00.001-04:00

Cycle 10K for time.

Post time to comments.

Saturday 4/30/11 - Sunday 5/1/11

2011-04-29T18:18:00.001-04:00

Rest Days.

Friday 4/29/11

2011-04-29T13:10:00.003-04:00

"Operator Ugly"

For full details click on the link above to MilitaryAthlete.com

This is a PT test designed for Military and Law Enforcement Operators conducted in 7 parts:

1 - Bench Press 185lb for max reps

2 - Front Squat 185lb for max reps

3 - Deadlift 225lb for max reps in 60 seconds (must come to complete stop at bottom - no bouncing)

4 - Strict Pull-Ups (no kipping) for max reps

5 - 4 rounds of: 25m shuttle sprint for max reps in 60 seconds w/ 60 seconds rest

6 - 70lb sandbag get-up for max reps in 10 minutes - begin with sandbag over one shoulder, lay down and then get-up in any manner that you choose (you may switch shoulders as necessary)

7 - 3 mile run w/ 25lb vest (must begin within 10 minutes of completing sandbag get-ups.

Scoring for rounds 1-5 = 1 point per rep;
scoring for round 6 = total reps/2;
3-mile run must be completed in under 30 minutes to pass.

Post reps per round and total to comments. Reference the above link for standards.

Thursday 4/28/11

2011-04-29T13:09:00.001-04:00

Conduct 3 rounds for time of:

30 Push-Ups
30 KB Swings (1.5pood)
30 Sumo Deadlift High Pull (45lb)

Post time to comments.

Wednesday 4/27/11

2011-04-27T16:04:00.000-04:00

Complete as many reps as possible in 7 minutes of the following rep scheme:

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post rounds and reps completed to comments.

Tuesday 4/26/11

2011-04-26T07:46:00.001-04:00

Deadlift 5-5-5-5-5

then

Shoulder Press 5-5-5

Post loads to comments.

Monday 4/25/11

2011-04-25T16:49:00.002-04:00

Row 4x500m

Rest exactly 3 minutes between rounds.

Post time per round to comments. Compare to Thursday 11/25/10.

Saturday 4/23/11 - Sunday 4/24/11

2011-04-23T17:18:00.001-04:00

Rest Days.

Friday 4/22/11

2011-04-23T17:17:00.001-04:00

"Pyramid of Brutality"

For Time:

1 Power Clean, 135lb
10 Pull-ups
10 Squats

2 Power Cleans
9 Pull-ups
9 Squats

3 Power Cleans
8 Pull-ups
8 Squats

---continue the pyramid----

9 Power Cleans
2 Pull-ups
2 Squats

10 Power Cleans
1 Pull-up
1 Squat

Post time to comments. Compare to Friday 2/12/10.

Thursday 4/21/11

2011-04-23T17:10:00.000-04:00

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead 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.

Wednesday 4/20/11

2011-04-20T17:05:00.002-04:00

Bench Press 3-3-3-3-3

Post loads to comments. Compare to Tuesday 1/25/11.

Tuesday 4/19/11

2011-04-19T16:30:00.001-04:00

Conduct 6 rounds for time of:

25 Pull-Ups
25 Squats
125m Row

Post time to comments.

Monday 4/18/11

2011-04-17T22:29:00.002-04:00

2 minutes max rep Push-Ups
2 minutes max rep Sit-Ups
2 mile run for time

Rest 10 minutes between exercises.

Saturday 4/16/11 - Sunday 4/17/11

2011-04-16T07:18:00.001-04:00

Rest Days.

Friday 4/15/11

2011-04-15T19:36:00.002-04:00

Conduct 4 rounds for time of:

30 1-arm dumbbell power snatches (50lb)
30 Push-ups (release hands at the bottom)
500m row

Alternate arms as necessary with the power snatches. Conduct 15 reps per arm per round.

Post time to comments.

Thursday 4/14/11

2011-04-13T22:06:00.001-04:00

Using the USUHS Track:

Run 3 laps (approx 1600m)
Rest 3 minutes
Run 2 laps (approx 1100m)
Rest 2 minutes
Run 1 lap (approx 550m)

Post time per round to comments.

Wednesday 4/13/11

2011-04-13T09:12:00.002-04:00

Conduct 5 rounds, each for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly 3 minutes between rounds.

Post time per round to comments. Compare to Friday 8/27/10.

Tuesday 4/12/11

2011-04-11T18:39:00.002-04:00

150 Push-Ups for time

Every time you rest, conduct a 40m sprint. The only authorized position to pause is the front leaning rest. Any other position incurs a 40m sprint penalty.

Post time to comments.

Monday 4/11/11

2011-04-11T08:25:00.003-04:00

Start a running clock.

Begin with 3 Deadlift (255lb) then
Conduct 100 Burpees for time
Stop work on Burpees every minute on the minute to conduct
3 Deadlift (255lb)

15 minute cap on the workout.

Post time to comments.

Saturday 4/9/11 - Sunday 4/10/11

2011-04-08T16:50:00.002-04:00

Rest Days.

Friday 4/8/11

2011-04-08T16:47:00.001-04:00

21-15-9 Reps for time of:

Handstand Push-Ups
Ring Dips
Push-Ups (release hands at bottom)

Post time to comments.

Thursday 4/7/11

2011-04-07T06:18:00.001-04:00

For time:

30 Squats (225lb)
1000m Row

Post time to comments.

Wednesday 4/6/11

2011-04-05T16:42:00.002-04:00

Find a buddy and conduct the following workout for time:

50 Overhead Squats (75lb)
100 Bench Press (135lb)
150 Kettlebell Swing (1.5pood)
200 GHD Sit-Ups
250 Box Jumps (24")

Only one member can work at a time, complete all reps of each exercise before moving to the next exercise. Reps do not need to be split evenly between members of the team. Post time to comments.

Tuesday 4/5/11

2011-04-04T19:37:00.002-04:00

Conduct each sprint for time:

Sprint 200m, rest 3 min
Sprint 400m, rest 4 min
Sprint 800m, rest 5 min
Sprint 400m, rest 4 min
Sprint 200m

Post time per sprint to comments.

Monday 4/4/11

2011-04-03T17:22:00.003-04:00

With a continuous running clock, begin with 1 pull-up and continue to add 1 pull-up in each consecutive minute (i.e. 1 pull-up the 1st minute, 2 pull-ups the 2nd, 3 the 3rd...)

Continue until you can no longer complete the prescribed number of pull-ups in the given minute. At that point, subtract 5 from the highest number of reps completed and continue to perform that many reps in each subsequent minute until 20 minutes has elapsed. (ex: finished 12 pull-ups in the 12th minute but failed to complete 13 the next minute... subtract 5 from 12 and conduct 7 pull-ups each minute the 14th to 20th minute).

Post minutes completed and total pull-ups to comments.

Saturday 4/2/11 - Sunday 4/3/11

2011-04-01T16:15:00.000-04:00

Rest Days.