2011
365 burpees 365 air squats 365 pull ups 3.65 mile run ( or just round it up to 4 mile run) Notes: Happy New Year Everyone!
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MARSOC: Thriving in an Era of Uncertainity MARSOC: Thriving in an Era of Uncertainty, Written by: J.R. Wilson on December 24, 2011 http://www.defensemedianetwork.com/stories/marsoc-thriving-in-an-era-of-uncertainity/ Although the U.S. Marine Corps Forces, Special Operations Command celebrated its fifth anniversary in February, MARSOC traces its modern heritage to the Marine Raiders of World War II and Force Reconnaissance Marines, established in […]
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WU: 200 meter swim(or any distance you feel necessary) Workout: 5 X200 meter swim (All Freestyle – 20 sec rest) – give 65% of max effort 10 X 100 meter swim (All CSS – 15 sec rest)- give 80% of max effort 20 X 50 meter swim (1st 10 Free, 2nd 10 CSS – 10 […]
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U.S. Navy SEAL Teams from Establishment through Operation Urgent Fury: 1962-1983 Passing on a good history of the early Teams from Dwight Jon Zimmerman. This is the 50th year anniversary of the SEAL Teams from their birth out of the UDT and NCDU of WW2 and Korea era in 1962. Best wishes to the whole […]
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4 Rounds: 50 pullups (dead hang) 50 burpees 50 air squats 50 walking lunge 1 mile run
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http://www.defensemedianetwork.com/stories/origins-and-evolution-of-u-s-navy-seal-teams-1942-1962/ Origins and Evolution of U.S. Navy SEAL Teams: 1942-1962 Written by: Tom Hawkins on December 26, 2011 Most of us woke up on the morning of Aug. 6, 2011, to learn the devastating news that our nation had lost 17 courageous U.S. Navy SEALs along with five other Naval Special Warfare (NSW) personnel, Air […]
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4 X 1 Mile Intervals (3 min rest) Then: (rest as long as needed) METCON: 20 Min AMRAP 5 Burpee Pull ups 10 plyometric of clapping push ups 15 Squat Jumps
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WU: 200 any stroke 10x 100 freestyle (15 sec rest) 1 min rest after 10 are completed 500 CSS for time 1 min rest 10x 100 CSS ( 15 sec rest) 1 min rest after 10 are completed 500 Freestyle for time Cool down : 200 any stroke
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6 mile run *** After Each mile perform the following 3 rounds: 15 burpees 15 squat jumps
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400 meter burpee broad jump 400 meter sprint 400 meter walking lunge 400 meter sprint 400 meter bear crawl 400 meter sprint 400 meter burpee broad jump 400 meter sprint Notes : try to limit rest times in between each section. I hope everyone has a Merry Christmas !
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