17 Oct Core Class (Obj: Body Weight Strength & Conditioning)

4X
Lateral Barrier Jumps 5 L/R

3X
1 Arm or Archer Pushups submax
Extended ROM Bulgarian Squats

3X
1 Arm Row submax/arm
Suspended Leg Curls 20

3X
Ring/Ball Pikes 15
Ring/Ball Pendulum Swings 15 L/R

Tabata
Burpess

15 Oct Core Class (Obj: Bodyweight Strength & Conditioning)

5X
Burpee Broad Jump 5

3X
HSPU or Pike Pushup   Submax
Pistol or Airborn Squats 10 L/R

3X
Side to Sid Pullups Submax
Cossack Sqauts  10 L/R

3X
Straight Leg Raises 15
Long Bar/Ab Wheel Rollouts 15

Tabata
Sit Though

1 Sept Combined Class (Obj: Work Endurance)

4X

Squats 20

Reach Through 15

Pushups 10

Pullups 5

Instep Stretch

(Outside)

Fireman carry 1 mile

(Work as a group. Everyone carries either a person or bags or is carried. When one person stops – everyone stops – but no breaks.)

(Inside)

Stairs: 20 min.

1 120# SB

1 80# SB

1 Medicine Ball

6X*

Walking Lunges 5 L/R

1 Arm Ruck Mil or Push Press 5

4X

Marine Pushup 5

Back Extensions 10

Situps with Pack 10

29 August Combined Class (Obj: Work Capacity)

5X (For time)

SB getup  5X L/R M 60#/W 40#

Alt KB Swing :75

Pushups 10

Pullups 10

21 July Combined Class (Obj: Strength)

BackSquat  

o    60% of 1RM X5 (plus 10- 20#’s)

o    90% of previous weight X5

(For outside – use a combo of packs and people. Just get in the ball park weight wise)

Weighted Pullup

·          Same as above

Military Press

·          Same as above.

15 min -Partner: (A works while B rests)

·          SB Overhead Stairs Grapevines (2X) or 50m X2

·          Burpee Pullups 10 

-          Deck squat to sprawl with pack 10