Kroc Week 5 Day 1

31 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 4 x 95, 145, 185, 195, 205

Time: 30 minutes

Fitness Tests
30# DB Squat, Curl, and Press 1 minute = 17
(Continued to 30 in 4 minutes total)

Standing Broad Jump (best of 3) = 66 inches

Clapping push ups = 10

Time: 5 minutes

Power Clean

29 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 110#

Time: 10 minutes

Kroc Week 4 Day 2

28 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145

Strength
Squat 5 x 165 x 5
Neck 15 x 27# x 4

Time: 23 minutes

MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes

Power Clean

25 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 107#

Time: 10 minutes

Kroc Week 4 Day 1

24 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 5 x 95, 145, 170, 190, 200

Time: 22 minutes

MetCon
Double KB Clean and Press (30# KBs) 5 x 5

Time: 5 minutes

Power Clean

18 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 105#

Time: 10 minutes

Kroc Week 3 Day 2

17 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145

Strength
Squat 3 x 165 x 5
Neck 15 x 27# x 4

Time: 19 minutes

MetCon
6 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes

Kroc Week 3 Day 1

14 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 3 x 95, 145, 170, 190, 200
Neck 15 x 27# x 4

Time: 19 minutes

MetCon
Double KB Clean and Press (30# KBs) 7 x 5

Time: 5 minutes

Power Clean

12 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 102#

Time: 10 minutes

Kroc Week 2 Day 2

11 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145

Strength
Squat 5 x 160 x 5
Neck 14 x 27# x 4

Time: 19 minutes

MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes

Kroc Week 2 Day 1

9 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 4 x 125, 145, 170, 182, 192
Neck 14 x 27# x 4

Time: 29 minutes

MetCon
Double KB Clean and Press (30# KBs) 6 x 5

Time: 5 minutes

Power Clean

7 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 100#

Time: 10 minutes

Kroc Week 1 Day 2

6 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 5 x 155 x 5
Neck 13 x 27# x 4

Time: 11 minutes

MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes

Kroc Week 1 Day 1

4 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 5 x 115, 145, 165, 175, 187
Neck 13 x 27# x 4

Time: 30 minutes

MetCon
Double KB Clean and Press (30# KBs) 5 x 5

Time: 5 minutes

Power Clean

2 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 97#

Time: 10 minutes

Starr Week 5 Day 2

30 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 72, 92, 102, 112, 125
Squat 5 x 120, 140, 160, 180, 202
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3

Time: 56 minutes

Starr Week 5 Day 1

28 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 72, 92, 102, 112; 3 x 125; 8 x 102
Squat 5 x 120, 140, 160, 180; 3 x 202; 8 x 160
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3

Time: 58 minutes

Mini Cindy

26 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

5 rounds for time of:
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 10 minutes

Starr Week 4 Day 2

24 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 70, 90, 100, 110, 122
Squat 5 x 117, 137, 157, 177, 200
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3

Time: 49 minutes

Power Clean

22 Nov 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 95#

Time: 10 minutes

Starr Week 4 Day 1

21 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 70, 90, 100, 110; 3 x 122; 8 x 100
Squat 5 x 117, 137, 157, 177; 3 x 200; 8 x 157
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3

Time: 76 minutes

MARSOC Short Card

19 Nov 2012

MARSOC Short Card
Push Ups: 22, 15, 15, 12
Chin Ups: 8, 7, 7, 6
All else as Rx.

Time: 35 minutes

Starr Week 3 Day 2

17 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 67, 87, 97, 107, 120
Squat 5 x 115, 135, 155, 175, 197
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3

Time: 45 minutes

MARSOC Short Card

15 Nov 2012

MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 8, 7, 6, 5
All else as Rx.

Time: 33 minutes

Starr Week 3 Day 1

14 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 67, 87, 97, 107; 3 x 120; 8 x 97
Squat 5 x 115, 135, 155, 175; 3 x 197; 8 x 155
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3

Time: 58 minutes

MARSOC Short Card

12 Nov 2012

MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 4 x 5
All else as Rx.

Time: 31 minutes

Starr Week 2 Day 2

10 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 65, 85, 95, 105, 117
Squat 5 x 112, 132, 152, 172, 195
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3

Time: 46 minutes

MARSOC Short Card

9 Nov 2012

MARSOC Short Card
1 x 10, plus 4 x 5 Chin Ups

Time: 20 minutes

Got our power back yesterday!

Starr Week 2 Day 1

7 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 65, 85, 95, 105; 3 x 117; 8 x 95
Squat 5 x 112, 132, 152, 172; 3 x 195; 8 x 152
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3

Time: 63 minutes

Power still out. 47 degrees F inside the house.
Nor'easter Athena is coming today.

MARSOC Short Card

5 Nov 2012

MARSOC Short Card
1 x 10, plus 4 x 5 Chin Ups

Time: 20 minutes

Starr Week 1 Day 2

2 Nov 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 62, 82, 92, 102, 115
Squat 5 x 110, 130, 150, 170, 192
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3

Time: 42 minutes

Starr Week 1 Day 1

29 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 62, 82, 92, 102; 3 x 115; 8 x 95
Squat 5 x 110, 130, 150, 170; 3 x 192; 8 x 150
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3

Time: 56 minutes

Hurricane Sandy hits: power out at 7:30 pm

Clean, Press & Squat

27 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

3 rounds of the circuit:
2 Clean & Press / 1 Squat (30# KBs)
4 Clean & Press / 2 Squats (30# KBs)
6 Clean & Press / 3 Squats (30# KBs)

Time: 9 minutes

Linear Progression Week 4 Day 2

26 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 62, 82, 92, 102, 112
Squat 5 x 110, 130, 150, 170, 190
Neck 13 x 25# x 4
Curls 11 x 25#DBs x 3

Time: 55 minutes

Shadow Boxing

25 Oct 2012

Shadow Boxing

Time: 20 minutes

Linear Progression Week 4 Day 1

24 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 60, 80, 90, 100, 110
Squat 5 x 105, 127, 147, 167, 187
Neck 13 x 25# x 4
Curls 11 x 25#DBs x 3

Time: 41 minutes

MMA

23 Oct 2012

MMA

Linear Progression Week 3 Day 2

20 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 57, 77, 87, 97, 107
Squat 5 x 102, 125, 145, 165, 185
Neck 12 x 25# x 4
Curls 10 x 25#DBs x 3

Time: 35 minutes

MARSOC Short Card

19 Oct 2012

MARSOC Short Card
10 reps each exercise
5 chin ups for each 10 push ups

Time: 24 minutes

Linear Progression Week 3 Day 1

18 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 55, 75, 85, 95, 105
Squat 5 x 102, 122, 142, 162, 182
Neck 12 x 25# x 4
Curls 10 x 25#DBs x 3

Time: 44 minutes

Linear Progression Week 2 Day 2

14 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 52, 72, 82, 92, 102
Squat 5 x 100, 120, 140, 160, 180
Neck 11 x 25# x 4

Time: 28 minutes

KB Clean & Press and Box Jump

12 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

10-7-5-3-1 rep rounds of:
KB Clean & Press (25,30,35,40,50# KB)
Box Jump

Time: 7 minutes

MMA

11 Oct 2012

MMA

Linear Progression Week 2 Day 1

10 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 50, 70, 80, 90, 100
Squat 5 x 95, 115, 135, 155, 175
Neck 11 x 25# x 4

Time: 42 minutes

MMA

9 Oct 2012

MMA

Striking

8 Oct 2012

6 x 2 minute rounds, kicking and punching alternating rounds
1 minute rest between rounds

Time: 17 minutes

Linear Progression Week 1 Day 2

7 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 47, 67, 77, 87, 97
Squat 5 x 85, 105, 130, 150, 170
Neck 10 x 25# x 4

Time: 45 minutes

Clean & Jump

6 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

3 rounds for time of:
10 x Hang Power Clean (65#)
20 x Box Jump

Time: 11 minutes

Linear Progression Week 1 Day 1

4 Oct 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Press 5 x 45, 65, 75, 85, 95
Squat 5 x 80, 102, 125, 145, 165
Neck 10 x 25# x 4

Time: 25 minutes

Burpees (Vietnam)

28 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
1x10 Cherry Pickers
1x10 Alternating Toe Touches

10 x 5 Burpees

Time: 10 minutes

Patriot Crossfit Sunday 120923 (Vietnam)

25 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

MetCon (LI)
3 Rounds
Run 1 minute
20 Push-ups
10 Russian Swings/hand (22# backpack)

Time: 9 minutes

Patriot Crossfit Saturday 120922 (Vietnam)

22 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

MetCon (LI)
5 Rounds:
5 Power Clean (14 kg DBs)
10 Front Squats (14 kg DBs)
5 Push Jerks (14 kg DBs)
5 Pull-ups

Time: 15 minutes

Swim - 15 minutes

Patriot Crossfit Thursday 120920

20 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

Strength
Clean and Jerk
2 x 65, 85; 1 x 95, 115, 135

Time: 8 minutes

MetCon (LI)
3 Rounds
20 Air Squats
5 Dips
6 Deadlifts (135)

Time: 7 minutes

Patriot Crossfit Wednesday 120919

19 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

Strength
Press
2 x 65, 75, 85, 95, 105

Time: 5 minutes

MetCon (LI)
3 Rounds
10 DB Clean and Jerk (35#/hand)
15 Games Standard Box Jumps
Bike 1 minutes

Time: 12 minutes

Patriot Crossfit Tuesday 120918

18 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up

EMOTM 10 Minutes
2 Power Snatch (45#)
3 HSPU

Time: 10 Minutes

MetCon (LI)
3 Rounds
21 KB Swings (50#)
10 Pull ups
Rest 1 Minute

Time: 10 minutes

Patriot Crossfit Monday 120917

17 Sep 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat
2 x 45, 95, 115, 135, 155

Time: 7 Minutes

MetCon (LI)
10-9-8-7-6-5-4-3-2-1
Situps (1st 5), Knee-Elbow (2nd 5)
Pushups
Barbell Step Ups (45# to 12in)

Time: 12 minutes

MARSOC Short Card (Spain)

13 Sep 2012

MARSOC Short Card

Time: 14 minutes

Parris Island Training Day 2 (Spain)

11 Sep 2012

Daily 16 Warm Up Card + Exercise Card 1, 1x5

3 rounds
5 x Pull Ups
10 x Push Ups
10 x Pistols / leg

Time: 5 minutes

Daily 16 Exercise Card 2, Stretch Card A, 1 x 10

1946 Army Rifle Drill 1 (Spain)

9 Sep 2012

1946 Army Rifle Drill 1

Time: 14 minutes

Mini Fran

8 Sep 2012

3 rounds for time of:
10 x Barbell Thrusters
5 x Chin Ups

Time: 5 minutes

1946 Army Calisthenics Drill 2

6 Sep 2012


Time: 25 minutes

1946 Army Calisthenics Drill 1

5 Sep 2012


Time: 15 minutes

USMC WWII OCS Calisthenics

3 Sep 2012

Run in Place 30 sec Slow, 30 sec Fast
Jumping Jacks 4 count, 16 Slow, 16 Fast
Hold Breath Chest Pound x 3
Hold Breath Stomach Pound x 3
Side Straddle Bend 4 count, 16 Slow, 16 Fast
Atomic Sit Up with Knee Hug x 10
Lunge with Wrist Grab Under Leg 3 count, 16 Slow, 16 Fast
Burpees x 10
Windmills 4 count, 16 Slow, 16 Fast
Mountain Climbers 8 singles / leg, 16 alternating
Spread Eagle (on back at attention, spread limbs, return) x 20
Squat Thrusts x 10
Squat and Reach x 10
Alternate Sit Up and Leg Raise x 10
Laying Straight Leg Twist x 10
Legs Circling 5 up, 5 down
Arm Straddle x 10 (push up position, bring feet up to straddle, left, then right)
Body Twist x 8 (push up position, rotate over backwards to face up.Once each side)
Bicycles x 50 (single count)

Time: 34 minutes

Seal Grinder PT

1 Sep 2012

Jumping Jacks x 20, 4 count
Half Jumping Jacks x 25
Windmills x 10, 4 count
Half Windmills x 15
Trunk Side Stretch x 10, 3 count

Close Grip Pull Up x 3
Lunges x 20, 4 count
Push Ups x 10
Sit Ups x 20

Wide Grip Pull Ups x 3
Squats x 20
Push Ups x 10
Cross Arm Sit Ups x 20

Close Grip Chin Ups x 3
Calf Raise x 15
Tricep Push Ups x 7
Flutter Kicks x 15, 4 count

Behind the Neck Pull Ups x 3
Calf Raise (Toes Out) x 15
Tricep Push Ups x 10
Cruncher Sit Ups x 20

Hammer Grip Pull Ups x 3
Calf Raise (Toes In) x 15
Wide Grip Push Ups x 10
Atomic Sit Ups x 20

Close Grip Pull Ups x 3
Squats x 20
Dive Bomber Push Ups x 7
Hello Dolly x 15, 4 count

Neck Rotations Right x 10
Neck Rotations Left x 10
Neck Lifts x 20

Time: 27 minutes

KB Clean & Press

31 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

MetCon
12-10-8 KB Clean & Press per hand, 35# KB

Time: 5 minutes

Starr Week 10 Day 2

27 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 45, 105, 130, 155, 180; 3 x 210; 8 x 155
Neck 5x12x25#

Time: 33 minutes

Starr Week 10 Day 1

24 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 45, 105, 130, 155, 180, 205
Neck 5x12x25#

Time: 28 minutes

MMA

22 Aug 2012

MMA

Starr Week 9 Day 2

21 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr (cut down to 2 days per week; better recovery)
Squat 5x 45, 102, 127, 152, 177; 3 x 205; 8 x 152
Neck 5x12x25#

Time: 36 minutes

Metcon
15-12-9 rep rounds of:
KB Swings (50#)
Barbell Thrusters (45#)
Burpees

Time: 13 minutes

MMA

20 Aug 2012

MMA

Starr Week 9 Day 1

17 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 45, 102, 127, 152, 177, 200
Neck 5x12x25#

Time: 31 minutes

Metcon
AMRAP 10 minutes:
5 x Dips
10 x Overhead Squat (pvc)
15 x Hollow Rocks

Time: 10 minutes

Starr Week 8 Day 3

14 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 100, 125, 147, 172; 3 x 200; 8 x 147
P Clean 5x 67, 85, 102, 120; 3 x 135; 8 x 102
Neck 4x12x25#

Time: 57 minutes

MMA

13 Aug 2012

MMA

Starr Week 8 Day 2

12 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Press 5x 65, 77, 95, 107, 122
Deadlift 5x 135, 185, 235, 250
Neck 4x12x25#

Time: 35 minutes

Metcon
AMRAP 8 minutes:
5 x Barbell Hang Power Clean (45#)
7 x Box Jumps
9 x Sit Ups

Rounds: 5
Time: 8 minutes

Starr Week 8 Day 1

10 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 97, 125, 145, 175, 195
P Clean 5x 70, 85, 102, 120, 135
Neck 4x12x25#

Time: 50 minutes

Metcon
5 rounds for time:
7 Med Ball Thrusters
7 Chin Ups
7 Push Ups

Time: 11 minutes

Starr Week 7 Day 3

7 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 120, 145, 167; 3 x 195; 8 x 145
P Clean 5x 65, 85, 100, 117; 3 x 135; 8 x 100
Neck 4x12x25#

Time: 44 minutes

Starr Week 7 Day 2

5 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Press 5x 45, 75, 90, 105, 120
Deadlift 5x 135, 185, 225, 245
Neck 4x12x25#

Time: 31 minutes

Metcon
3 rounds:
1 minute Bike
10 x Knees to Elbows
5 x Handstand Push Up

Time: 9 minutes

Starr Week 7 Day 1

3 Aug 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 97, 120, 145, 167, 190
P Clean 5x 67, 82, 100, 115, 130
Neck 4x12x25#

Time: 49 minutes

Metcon
4 rounds, 10 minute cap
100 m run
7 x Chin Ups
25 x Squats

3 rounds + 100 m run + 7 Chin Ups

Time: 10 minutes

Starr Week 6 Day 3

31 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 117, 140, 165; 3 x 190; 8 x 145
P Clean 5x 65, 82, 97, 115; 3 x 130; 8 x 97
Neck 4x10x25#

Time: 46 minutes

Metcon
3 rounds
1 minute Bike
10 x Thrusters (45#)
10 x Sit Up

Time: 7 minutes

Starr Week 6 Day 2

29 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Press 5x 45, 72, 87, 102, 117
Deadlift 5x 135, 185, 225, 240
Neck 4x11x25#

Time: 30 minutes

Metcon
AMRAP 7 minutes:
15 second Bike
7 x Deadlift (45#)
7 x Press (45#)

7 rounds

Starr Week 6 Day 1

27 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 117, 140, 165, 185
P Clean 5x 65, 82, 97, 115, 127
Neck 4x10x25#

Time: 38 minutes

Metcon
200 m run
15-12-9 reps of Squat/Push Up/Sit Up
200 m run

Time: 7 minutes 35 Seconds

Starr Week 5 Day 3

24 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 115, 137, 160; 3 x 185; 8 x 137
P Clean 5x 62, 85, 95, 112; 3 x 127; 8 x 95
Neck 4x10x25#

Time: 45 minutes

MMA

23 July 2012

MMA

Starr Week 5 Day 2

22 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 90, 115, 137, 137
Press 5x 45, 70, 85, 100, 115
Deadlift 5x 135, 185, 205, 235
Neck 4x10x25#

Time: 46 minutes

Starr Week 5 Day 1

20 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 115, 137, 160, 180
P Clean 5x 62, 80, 95, 112, 125
Neck 4x10x25#

Time: 41 minutes

Swim

18 July 2012

Swim 500 yds, 18 minutes

Starr Week 4 Day 3

17 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 110, 132, 155; 3 x 180; 8 x 132
P Clean 5x 62, 77, 95, 107; 3 x 125; 8 x 95
Neck 4x10x25#

Time: 44 minutes

Swim & MMA

16 July 2012

Swim 500 yds, 19 minutes

MMA

Starr Week 4 Day 2

14 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 90, 112, 132, 132

Press 5x 45, 70, 85, 97, 110
Deadlift 5x 135, 185, 205, 230

Time: 38 minutes

Starr Week 4 Day 1

12 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 90, 110, 132, 155, 175
P Clean 5x 60, 75, 90, 107, 122

Time: 36 minutes

Starr Week 3 Day 3

10 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 87, 107, 130, 152; 3 x 175; 8 x 130
P Clean 5x 60, 75, 90, 105; 3 x 122; 8 x 95

Time: 38 minutes

MMA

9 July 2012

MMA

Starr Week 3 Day 2

7 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up

Starr
Squat 5x 87, 107, 130, 130

Press 5x 67, 80, 90, 107
Deadlift 5x 135, 185, 205; 3 x 230

Time: 35 minutes

Starr Week 3 Day 1

5 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up

Starr
Squat 5x 87, 107, 130, 152, 172
P Clean 5x 60, 75, 90, 105, 120

Time: 50 minutes

Starr Week 2 Day 3

30 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up

Starr
Squat 5x 85, 105, 127, 147; 3 x 172; 8 x 127
P Clean 5x 60, 75, 90, 105; 3 x 120; 8 x 95

Time: 54 minutes

Horsemen - Patron (Silver)

29 June 2012

Warm Up: 2x10 Windmill/Cherry Pickers
3x3 Inch Worm

Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box

One minute of each, 3x (12 min total), use a 30# KB, KB may not be set down during session.

Time: 12 minute

Starr Week 2 Day 2

28 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-17-15 Ab Mat Sit Up

Starr
Squat 5x 85, 105, 127, 127

Press 5x 65, 80, 92, 105
Deadlift 5x 135, 185, 205, 225

Time: 38 minutes

Starr Week 2 Day 1

26 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up

Starr
Squat 5x 85, 105, 127, 150, 170
P Clean 5x 60, 75, 85, 105, 117

Time: 40 minutes

Tumbling and Sprint

24 June 2012

Tumbling
2 rounds of:
5 x forward roll
5 x left side forward roll
5 x right side forward roll
5 x left side backward roll
5 x right side backward roll

Time: 10 minutes

As Many Rounds As Possible in 10 minutes of:
10 x push ups
60 yd sprint
rest = walk back to start

Rounds = 7
Time: 10 minutes 

Starr Week 1 Day 3

23 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-16 Push Up
8-8-8 Chin Up
20-17-17 Ab Mat Sit Up

Starr
Squat 5x 85, 105, 125, 145; 3 x 170; 8 x 125
P Clean 5x 55, 70, 85, 100; 3 x 115; 8 x 85

Time: 50 minutes

Starr Week 1 Day 2

21 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-14 Push Up
8-8-7 Chin Up
20-17-15 Ab Mat Sit Up

Starr
Squat 5x 80, 105, 125, 125

Press 5x 65, 75, 90, 105
Deadlift 5x 135, 155, 185, 205, 220

Time: 37 minutes

Starr Week 1 Day 1

19 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-14-14 Push Up
8-7-7 Chin Up
20-15-15 Ab Mat Sit Up

Starr
Squat 5x 85, 105, 125, 145, 165
P Clean 5x 55, 70, 85, 100, 112

Time: 50 minutes

MMA

MMA

18 June 2012

MMA

Greyskull LP Week 17 Day 3

16 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-14-14 Push Up
7-7-7 Chin Up
15-15-15 Ab Mat Sit Up

Greyskull
Squat 5x45, 95; 3x115; 2x135; 155 x 5,5,5
Press 5x45,55,57,57,57

Time: 43 minutes

MMA

15 June 2012

MMA

Greyskull LP Week 17 Day 2

14 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
7-7-6 Chin Up
14-14-12 Push Up

Greyskull
Deadlift 5x135, 155, 175, 195, 215

Time: 21 minutes

12-10-8 KB Clean & Press per hand, 30# KB

Time: 4 minutes

MMA

11 June 2012

MMA

Greyskull LP Week 17 Day 1

10 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-12-12 Push Up
7-6-6 Chin Up
15-15-15 Ab Mat Sit Up

Greyskull
Squat 5x45, 95, 115, 135, 152 x 5,5,5
Press 5x45,50,55,55,55

Time: 35 minutes

Tumbling

9 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees

Tumbling Practice

Time: 10 minutes

Swim

8 June 2012

Swim, 10 laps (500 yds)

Time: 16 minutes

Greyskull LP Week 16 Day 3

7 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-12 Push Up
6-6-6 Chin Up
15-15-15 Ab Mat Sit Up

Greyskull
Squat 5x45, 95, 115, 135, 150 x 5,5,5

Time: 25 minutes

10-8-6 rep rounds of:
One Arm Clean and Press, 35# KBs

Time: 3 minutes

Greyskull LP Week 16 Day 2

5 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
6-6-6-5-5 Chin Up
12-12-12-10-10 Push Up

Greyskull
Deadlift 5x135, 155, 175, 195, 210

Time: 20 minutes

12-10-8 KB Snatches per hand, 30# KB

Time: 3 minutes

Greyskull LP Week 16 Day 1

3 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-10-10-10 Push Up
6-6-5-5-5 Chin Up

Greyskull
Squat 5x45, 95, 115, 135, 149 x 5,5,5

Time: 28 minutes

12-10-8 rep rounds of:
Double Clean and Press, 30# KBs

Time: 3.5 minutes

Hoffman Simplified Barbell Course 1

2 June 2012

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees

Hoffman Simplified Barbell Course 1
10 reps each, don't set the bar down, 45#:
Power Snatch
Side to Side Bend (bar on shoulders)
Curls
10 reps each, don't set the bar down, 65#:
Stiff Leg Deadlift
Press
Shrug
Bent Over Row
10 reps each, 85#:
Raise on Toes
Straddle Lift
Back Squat

Time: 8 minutes

Boxing
3 x 2 minute rounds, 30 sec rest

Swim

1 June 2012

Swim, 10 laps (500 yds)

Time: 16 minutes

Greyskull LP Week 15 Day 3

31 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-10-10-10-10 Push Up
6-5-5-5-5 Chin Up

Greyskull
Squat 5x45, 95, 115, 135, 147 x 5,5,5

Time: 27 minutes

5 rounds for time:
2 handstand wall walks
10 Hand to Hand KB Swing, 40# KB

Time: 11 minutes

Greyskull LP Week 15 Day 2

29 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
5-5-5-5-5 Chin Up
10-10-10-10-10 Push Up

Greyskull
Deadlift 5x135, 155, 175, 185, 205

Time: 19 minutes

Tumbling Practice

Time: 10 minutes

Boxing

28 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
3 x 5 Chin Ups

Heavy Bag 5 x 2 minute rounds
Jump Rope 5 x 1 minute rounds

Greyskull LP Week 15 Day 1

27 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10-10-8 Push Up
5-5-5-5-4 Chin Up

Greyskull
Squat 5x45, 95, 115, 135, 145 x 5,5,5

Time: 37 minutes

5 rounds for time:
5 Kneeling Windmills per hand, 25# KB
10 KB Swing, 50# KB

Time: 8 minutes

Swim

25 May 2012

Swim, 10 laps (500 yds)

Time: 16 minutes

Greyskull LP Week 14 Day 3

25 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-5-5-4-4 Chin Up
10-10-10-8-8 Push Up

Greyskull
Deadlift 5x135, 155, 185, 205, 230

Time: 19 minutes

12-10-8 rep rounds of:
30# KB Clean & Press, per hand

Time: 4 minutes

Swim

24 May 2012

Swim, 10 laps (500 yds)

Time: 17 minutes

Greyskull LP Week 14 Day 2

23 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-8-8-8 Push Up
5-5-4-4-4 Chin Up

Greyskull
Squat 5x95, 115, 135, 165 x 5,5,5

Time: 19 minutes

3 rounds for time:
10 30# KB Snatches Left
10 30# KB Snatches Right
30 sec rest

Time: 4 minutes

Greyskull LP Week 14 Day 1

19 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-8-8-8 Push Up
5-5-4-4-4 Chin Up

Greyskull
Squat 5x45, 95, 145, 162 x 5,5,5

Time: 25 minutes

6 rounds for time:
25 yd shuttle run
10 sec Lsit
30 sec rest

Time: 5.5 minutes

Swim

18 May 2012

Swim, 10 laps (500 yds)

Time: 17 minutes

Greyskull LP Week 13 Day 3

17 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-4-4-4 Chin Up
10-8-8-8-8 Push Up

Greyskull
Deadlift 5x135, 155, 185, 205, 225

Time: 15 minutes

5 rounds for time:
5 x Dip
10 x Box Jump, 24 " box

Time: 10 minutes

Greyskull LP Week 13 Day 2

15 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-8-8-6 Push Up
5-4-4-4-3 Chin Up

Greyskull
Squat 5x45, 95, 135, 160 x 5,5,5

Time: 22 minutes

5 rounds for time:
15 sec Yoke Hold, 210#
10 KB Swings, 50# KB

Time: 5 minutes

Swim

13 May 2012

Swim, 10 laps (500 yds)

Time: 18 minutes

Greyskull LP Week 13 Day 1

12 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-8-6-6 Push Up
5-4-4-3-3 Chin Up

Greyskull
Squat 5x45, 95, 135, 157 x 5,5,5

Time: 21 minutes

Boxing
3 x 2 minute rds, 30 sec rest

Time: 7 minutes

Swim

11 May 2012

Swim, 10 laps (500 yds)

Time: 18 minutes

Greyskull LP Week 12 Day 3

10 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-3-3 Chin Up

Greyskull
Squat 5x45, 95, 125, 155 x 5,5,10

Time: 18 minutes

7-5-3 reps of the cycle:
KB Swing, Swing-Pull, Snatch; each hand, 30# KB

Time: 3 min 20 sec

Greyskull LP Week 12 Day 2

7 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-3-2 Chin Up

Greyskull
Deadlift 5x135, 155, 185, 205, 220

Time: 12 minutes

5 x 10 x 50# KB Swings, 30 sec rest

Time: 3 minute 30 seconds

Horsemen - Patron (Silver)

5 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-2-2 Chin Up

Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box

One minute of each, 3x (12 min total), use a 30# KB, KB may not be set down during session.

Time: 12 minutes

Greyskull LP Week 12 Day 1

4 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-2-1 Chin Up

Greyskull
Squat 5x45, 95, 125, 152 x 5,5,10

Time: 18 minutes

15-10-5 KB Snatch, each hand, 25# KB

Time: 2 min 45 sec

Swing Push Up (Stockholm)

3 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

5 rounds for time:
5 x single arm DB swing, each arm (24kg/53lb db)
10 x push up
 
Time: 5 minutes

Swim MARSOC (Stockholm)

2 May 2012

Swim - 20 minutes

MARSOC Short Card

10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists

Time: 13 minutes

5 Mountain Climbers + 1 Burpee (Stockholm)

1 May 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

As many rounds in 5 minutes of:
5 Mountain Climbers + 1 Burpee

rounds = 14

Time: 5 minutes

Swim (Stockholm)

30 Apr 2012

Swim - 20 minutes

Clean/Push up (Stockholm)

29 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

5 rounds for time:
10 x Hang Squat Clean, 12 kg (26#) DBs
10 x Push Up
 
Time: 9.5 minutes

Greyskull LP Week 11 Day 3

27 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Deadlift 5x135, 155, 185, 205, 215

Time: 13 minutes

Greyskull LP Week 11 Day 2

25 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Squat 5x45, 95, 115, 125, 135, 150 x 5,5,10

Time: 23 minutes

MARSOC Short Card

24 Apr 2012

MARSOC Short Card

10 Push-ups
5 Chin-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
5 Chin-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
5 Chin-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
5 Chin-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists

Time: 14 minutes

Greyskull LP Week 11 Day 1

22 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Squat 5x45, 95, 125, 147 x 5,5,10

Time: 23 minutes

12-10-8 single arm KB Clean, Left/Right, 20# KB

Time: 2.5 minutes

Greyskull LP Week 10 Day 3

20 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Deadlift 5x135, 155, 175, 195, 210

Time: 23 minutes

15,10,5 one arm KB Swings, Left, Right, 30# KB

Time: 1 minute 45 seconds

Greyskull LP Week 10 Day 2

19 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Greyskull
Squat 5x45, 95, 125, 145 x 5,5,10

Time: 23 minutes

5 x 10 KB Swings, 30 sec rest, 50# KB

Time: 3.5 minutes

MARSOC Short Card

18 Apr 2012

MARSOC Short Card

10 Push-ups
3 Chin-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
3 Chin-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
3 Chin-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
3 Chin-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists

Time: 15 minutes

MMA

16 Apr 2012

MMA

Greyskull LP Week 10 Day 1

15 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Greyskull
Press 10x45, 5x65, 5x85, 97 x 5,5,7
Chin 18# x 6,5
Neck Harness 4x20x25#
Squat 10x45, 5x95, 5x125, 142 x 5,5,10

Time: 38 minutes

Boxing: 3 x 2 minute rounds, 30 sec rest

Greyskull Maintenance (Singapore)

13 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Greyskull
Press 5x25#, 32#, 37#, 42#, 47# dbs
Chin 5x5
Squat 5xbar, 66, 132, 143, 155 (smith machine)

Time: 30 minutes

MARSOC Short Card (Singapore)

12 Apr 2012

MARSOC Short Card

10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists

Time: 14 minutes

MARSOC Short Card & Swim (Singapore)

11 Apr 2012

MARSOC Short Card

10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists

Time: 15 minutes

Swim, 20 minutes.

MARSOC Short Card & Greyskull (Singapore)

10 Apr 2012

MARSOC Short Card

10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists

Time: 12 minutes

Greyskull

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Deadlift 5 x 135, 155, 175, 195, 205
Bench 5x135, 5x155, 165 x 5,5,5
Curl 2x10x32# DBs

Time: 35 minutes

MARSOC Short Card (Singapore)

9 Apr 2012

MARSOC Short Card

10 Push-ups
10 Air squats
10 Crunches
3 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
3 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
3 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
3 Burpees
10 Trunk twists

Time: 15 minutes

Greyskull Maintenance (Singapore)

8 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Greyskull
Press 10x25# dbs, 5x32# dbs, 37# dbs, 42# dbs x 5,5,10
Chin 3x5
Squat 10x45, 5x95, 120, 145 x 5,5,10 (smith machine, not sure of the wt)

Time: 30 minutes

Barbell Complex

7 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Barbell Complex – 6 reps of each
1.Dead Lift (DL)
2.Bent over Row
3.Hang Power Clean
4.Front Squat
5.Press
6.Back Squat
7.Press

4 rounds, 45# barbell, 2 min rest between rounds

Time: 14 minutes

Horsemen - Patron (Silver)

6 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box

One minute of each, 3x (12 min total), use a 35# KB, KB may not be set down during session.

Time: 12 minutes

Greyskull LP Week 9 Day 3

5 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Bench 10x95, 5x125, 145, 160 x 5,5,5
Curl 2x12x30# DBs
Neck Harness 4x20x25#
Squat 10x45, 5x95, 120, 140 x 5,5,10

Time: 39 minutes

1 mile hike with 25# pack - 18 minutes

Greyskull LP Week 9 Day 2

3 Apr 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Press 10x45, 5x65, 5x85, 95 x 5,5,10
Chin 18# x 7,7
Neck Harness 4x20x25#
Deadlift 5x135, 5x155, 5x175, 5x200

Time: 34 minutes

Greyskull LP Week 9 Day 1

31 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Bench 10x95, 5x125, 145, 159 x 5,5,5
Curl 2x15x27# DBs
Neck Harness 4x20x25#
Squat 10x45, 5x95, 115, 135 x 5,5,10

Time: 42 minutes

Greyskull LP Week 8 Day 3

29 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Greyskull
Press 10x45, 5x65, 5x85, 94 x 5,5,10
Chin 17# x 7,7
Neck Harness 4x20x30#
Squat 10x45, 5x95, 5x115, 132 x 5,5,10

Time: 44 minutes

Greyskull LP Week 8 Day 2

27 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Bench 5x135, 5x145, 157 x 5,5,10
Curl 2x14x27# DBs
Neck Harness 4x20x30#
Deadlift 5 x 135, 155, 175, 195

Time: 34 minutes

Greyskull LP Week 8 Day 1

25 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Greyskull
Press 10x45, 5x65, 5x85, 92 x 5,5,10
Chin 16# x 7,7
Neck Harness 4x20x27#
Squat 10x45, 5x95, 5x115, 130 x 5,5,10

Time: 38 minutes

Greyskull LP Week 7 Day 3

23 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Bench 10x95, 5x135, 145, 155 x 5,5,10
Curl 2x13x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 127 x 5,5,10

Time: 34 minutes

Greyskull LP Week 7 Day 2

21 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Press 10x45, 5x65, 5x75, 90 x 5,5,10
Chin 15# x 7,7
Neck Harness 4x20x27#
Deadlift 5x135, 5x155, 5x175, 5x190

Time: 35 minutes

Greyskull LP Week 7 Day 1

19 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Bench 10x95, 8x125, 152 x 5,5,10
Curl 2x12x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 115, 125 x 5,5,10

Time: 34 minutes

MetCon
10 x 50 yd Sprints, on the minute

Time: 10 minutes

Greyskull LP Week 6 Day 3

17 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Greyskull
Press 10x45, 8x65, 87 x 5,5,10
Chin 14# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 122 x 5,5,10

Time: 31 minutes

MetCon
10 x 50 yd Sprints, on the minute

Time: 10 minutes

Greyskull LP Week 6 Day 2

15 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Bench 10x95, 8x135, 150 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x25#
Deadlift 5 x 135, 155, 175, 185

Time: 25 minutes

Greyskull LP Week 6 Day 1

13 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Greyskull
Press 10x45, 8x65, 85 x 5,5,10
Chin 13# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 120 x 5,5,10

Time: 32 minutes

MetCon
10 x 50 yd Sprints, on the minute

Time: 10 minutes

MMA

12 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

MMA

Greyskull LP Week 5 Day 3

11 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Greyskull
Bench 10x95, 8x125, 147 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 117 x 5,5,10

Time: 33 minutes

MetCon
10 x 50 yd Sprints, on the minute

Time: 10 minutes

Greyskull LP Week 5 Day 2

10 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Press 10x45, 8x65, 84 x 5,5,10
Chin 12# x 7,7
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 180 x 8

Time: 33 minutes

Greyskull LP Week 5 Day 1

8 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x125, 145 x 5,5,10
Curl 2x15x25# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 115 x 5,5,10

Time: 35 minutes

Greyskull LP Week 4 Day 3

5 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Press 10x45, 8x65, 82 x 5,5,10
Chin 11# x 7,7
Neck Harness 4x20x22#
Squat 10x45, 8x95, 112 x 5,5,10

Time: 34 minutes

Greyskull LP Week 4 Day 2

4 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x120, 144 x 5,5,10
Curl 2x14x25# DBs
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 175 x 10

Time: 38 minutes

Greyskull LP Week 4 Day 1

2 Mar 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up

Press 10x45, 8x65, 80 x 5,5,10
Chin 10# x 7,7
Neck Harness 4x20x20#
Squat 10x45, 8x95, 110 x 5,5,10

Time: 28 minutes

Greyskull LP Week 3 Day 3

29 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x120, 142 x 5,5,10
Curl 2x13x25# DBs
Neck Harness 4x20x20#
Squat 10x45, 8x95, 107 x 5,5,10

Time: 34 minutes

Greyskull LP Week 3 Day 2

26 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3x3 Chin Up

Press 10x45, 5x65, 79 x 5,5,10
Chin 10# x 7,6
Neck Harness 4x20x17#
Deadlift 5x135, 5x155, 170 x 10

Time: 36 minutes

Greyskull LP Week 3 Day 1

24 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x115, 140 x 5,5,10
Curl 2x12x25# DBs
Neck Harness 4x20x17#
Squat 10x45, 8x95, 105 x 5,5,10

Time: 26 minutes

Greyskull LP Week 2 Day 3

22 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Press 10x45, 5x65, 79 x 5,5,10
Chin 10# x 6,6
Neck Harness 4x22x15#
Squat 10x45, 8x95, 102 x 5,5,10

Time: 33 minutes

Greyskull LP Week 2 Day 2

20 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x115, 138 x 5,5,10
Curl 2x15x22# DBs
Neck Harness 4x22x15#
Deadlift 5x135, 5x155, 165x10

Time: 34 minutes

Boxing

18 Feb 2012

6 x 2 minute rounds heavy bag
6 x 1 minute rounds jump rope

Time: 18 minutes

Greyskull LP Week 2 Day 1

17 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Press 10x45, 5x65, 77 x 5,5,10
Chin 25#x3, 10#x3,5
Neck Harness 4x22x10#
Squat 10x45, 8x75, 100 x 5,5,10

Time: 30 minutes

Greyskull LP Week 1 Day 3

15 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x115, 137 x 5,5,8
Curl 2x15x21# DBs
Neck Harness 4x22x10#
Squat 10x45, 8x75, 97 x 5,5,10

Time: 30 minutes

Greyskull LP Week 1 Day 2

13 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Press 10x45, 5x65, 75 x 5,5,10
Chin 8,8
Neck Harness 4x20x10#
Deadlift 5x135, 5x145, 10x155

Time: 23 minutes

Greyskull LP Week 1 Day 1

11 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 5x115, 135 x 5,5,8
Curl 2x15x20# DBs
Neck Harness 4x20x10#
Squat 10x45, 5x75, 95 x 5,5,8

Time: 30 minutes

Riga Day 5

9 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Chest Press 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Leg Press 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Lat Pull Down 10x115#, 8x130#, 5x145#, 5x145#, 8x145#

Time: 14 minutes

Riga Day 3

7 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Chest Press 10x55#, 5x85#, 5x100#, 5x115#, 5x130#
Leg Press 10x55#, 5x85#, 5x100#, 5x115#, 5x130#
Lat Pull Down 10x100#, 8x115#, 6x130#, 5x145#, 5x145#

Time: 12 minutes

Riga Day 1

5 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Press 10x8kg db/hand, 5x9kg db/hand, 5x10kg db/hand x 3
Squat 10x8kg db/hand, 5x9kg db/hand, 5x10kg db/hand x 3
Curl 2x15x9kg DBs

Time: 12 minutes

Greyskull LP Day 3

3 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 5x115, 5x135, 5x135, 8x135
Curl 2x15x20# DBs
Neck Harness 4x20x10#
Step Up 6/leg x 25,30,35,40,50#

Time: 22 minutes

Greyskull LP Day 2

1 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Press 10x45, 5x65, 5x75, 5x75, 8x75
Weighted Chin 3x6x0#
Deadlift (hamstring pull) 3x5x50 single leg deadlift
Neck harness 3x20x10#

Time: 19 minutes

Greyskull LP Day 1

30 Jan 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 5x115, 5x135, 5x135, 8x135
Curl 2x15x20# DBs
Neck Harness 2x20x10#
Squat 10x45, 5x95, 5x115, 5x115, 8x115

Time: 25 minutes

Turkey

21 Jan 2012 - 27 Jan 2012

Istanbul, Turkey

KB Clean & Press

16 Jan 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
2x25x10# Neck Harness

KB Clean & Press
30 each hand, 35# KB

Time: 7 minutes

Swim

15 Jan 2011

Swim 500m, 20 minutes

MMA

14 Jan 2012

MMA

MMA

13 Jan 2012

MMA

Kettlebell Situp, Swing, Goblet Squat

12 Jan 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
3x25x10# Neck Harness

5 rounds for time:
Kettlebell Situp x 5 x 35#
Kettlebell Swing x 10 x 35#
Kettlebell Goblet Squat x 10 x 35#

Time: 10 minutes

“10 Down” Kettlebell Swing/ Burpee Ladder

11 Jan 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

10,9,...,2,1 Burpees/KB Swing (50#)

Time: 14 minutes

Kettlebell Week 3 Day 4

7 Jan 2012

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 35 minutes

Kettlebell Week 3 Day 3

5 Jan 2012

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
farmers walk - 1 minute x 50# (each hand)

Time: 24 minutes

Kettlebell Week 3 Day 2

4 Jan 2012

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 29 minutes

Kettlebell Week 3 Day 1

2 Jan 2012

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#

Time: 21 minutes

2012 Resolution Run

1 Jan 2012

Resolution Run 5K

Time: 32:49