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