• Virtual 3D Tour

Monday 120516

wall-ball-face
SWoD:
3×5 Tire Flips – AHAP
3×5 Push Press ~ 70-75% 1RM
Workout of the Day:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wallballs 20/14
Deadlifts 185/135
Singles*
*add a zero to each number for singles
After Bash:
Star Cone Drill Sprints – 6 times through
SkinnyFit:
Buy In 100 Sit Ups
4 Rounds…
25 Weighted Step Ups w DB
10 DB Seated Shoulder Press
25 Weighted Step Ups w DB
10 DB Seated Shoulder Press
Endurance:
1.Dynamic Warm up
http://www.armyprt.com/preparation_and_recovery/preparation-drill.shtml
2. Bike Movement Drill-,3 minutes at 70% effort, 3 minutes at 80% effort, 3 minutes at 90% effort
3. EWOD-Bike 2 x 10 min efforts, recover 5 minutes between efforts.
then 2 x 2 minute efforts, recover 1 min. Work for max distance on each interval.
Remain consistent and try to best the previous distance traveled with each attempt.4.
4. 10-15 minutes of stretching and mobility

Monday 120516

Sunday 120416

Saturday 120316

Friday 120216

Thursday 120116

Wednesday 113016

Tuesday 112916

Monday 112816

Events

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