30 Apr 2012
Swim - 20 minutes
Monday, April 30, 2012
Sunday, April 29, 2012
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
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
Friday, April 27, 2012
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
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
Wednesday, April 25, 2012
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
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
Tuesday, April 24, 2012
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
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
Sunday, April 22, 2012
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
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
Friday, April 20, 2012
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
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
Thursday, April 19, 2012
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
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
Wednesday, April 18, 2012
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
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
Tuesday, April 17, 2012
Sunday, April 15, 2012
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
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
Friday, April 13, 2012
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
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
Thursday, April 12, 2012
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
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
Wednesday, April 11, 2012
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
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.
Tuesday, April 10, 2012
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
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
Monday, April 9, 2012
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
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
Sunday, April 8, 2012
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
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
Saturday, April 7, 2012
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
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
Friday, April 6, 2012
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
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
Thursday, April 5, 2012
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
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
Tuesday, April 3, 2012
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
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
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