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FRI WOD - WEEK 6, 05 CRUCIBLE 2008

Wed, 27 Aug 2008 21:53:00 GMT

WARM-UP: Instructor led-Full Body

WORKOUT: This is mass start “for time” workout. Every one stars at station 1 and works their way through. 4 count exercises are noted.

Station 1
Side Straddle Hops (4 count)
50/40/30

Station 2
Push Ups
50/40/30

Station 3
Walking Lunges (1 step = 1 rep)
50/40/30

Station 4
Mountain Climbers (4 count)
50/40/30

Station 5
Wipers (hello dolly’s) (4 count)
50/40/30

Station 6
Cobras
50/40/30

Station 7
Squats
50/40/30

Station 8
Sand Bag Sumo Deadlift High Pulls
50/40/30

Station 9
Rifle Thrusters
50/40/30

Station 10
Burpees
50/40/30

COOLDOWN: Stretch them out full body,

Don't forget about the 0800 PT assessment at "Office This" tomorrow! Enjoy your weekend!

THURS WOD - 05 CRUCIBLE, 2008

Sun, 24 Aug 2008 23:57:00 GMT

If this is the first time the cadets have done intervals, then they should do 1min of sprints with 1 min of rest for a total of 10 intervals (20 min). Timing is important and should be strict -- start and stop on the minute. The intensity goal should be 9 out of 10, with 10 being an absolute full sprint.

If cadets are adjusted, or have done them before, then the interval protocol is 2 min of sprints and 1 minute of rest at 9/10 intensity. 7 times (21 min)

Advanced groups will jog lightly during rest minute. Same intervals though, 2min on/1min off at 9/10 intensity for15 minutes.

Cooldown jog- 5min

Ab burnout!

Long stretch

WED WOD - WEEK 6, 05 CRUCIBLE 2008

Sun, 24 Aug 2008 23:55:00 GMT

Warmup: Instructor led - full body

WORKOUT:
Every minute on the minute X10:

Pushup green-5/blue-7/red-10
Bench dips green-7blue-10/red-15
Squats green-7/blue-10/red-15

jog in place remainder of minute
red group can do mountain climbers for remainder of minute

quick water break.

Every 90 sec x 7:

Shoulder push ups green-5/blue-7/red-10
Cobras green-7blue-10/red-15
Ski jumpers (4 count) green-7/blue-10/red-15

Side Straddle hop the remainder of the 90sec

Water break

Every 120 sec X 5:

Lunge in place green-5/blue-7/red-10 (each leg)
Close hand push up green-3/blue-5/red-10
Jump thrusters green-5/blue-7/red-10

jog in place remainder of 2 minutes

COOLDOWN: cool down jog/walk for 2min, Stretch

TUES WOD - WEEK 6, 05 CRUCIBLE 2008

Sun, 24 Aug 2008 23:54:00 GMT

Warmup: Instructor led

WORKOUT:

Red Group: 20,19,18....2,1
Blue Group: 15,14,13.....2,1
Green Group: 10,9,8.....2,1

Rep rounds of

Side Straddle hops (4 count)
mountain climbers (4 count)
squats
supine bicycle
leg lifts

Cooldown: Tabata jog (20sec run/jog, then 10 sec rest x 8 intervals), Stretchout

MON WOD - WEEK 6, 05 CRUCIBLE 208

Sun, 24 Aug 2008 23:52:00 GMT

Warmup: Instructor led - full body with instruction on movement form

WORKOUT: As many rounds in 35 minutes as can be complete.

Station 1: Thrusters
Red: 40
Blue: 30
Green: 20

Run 100m to station 2

Station 2: Sumo Deadlift High Pull
Red: 40
Blue: 30
Green: 20

Run 100m to station 3

Station 3: Shoulder push up
Red: 40
Blue: 30
Green: 20

Run 100m to station 4

Station 4: Burpees
Red: 20
Blue: 15
Green: 10

Run 100m to station 5

Station 5: Push ups
Red: 40
Blue: 30
Green: 20

Return to station 1

Numbers will decrease by 10 (burpees by 5) in each succesive round until reaching 10 reps on everything. Every round after that will remain at 10 reps. Green group drops by 5reps every round until they reach 10 reps in everything.

COOLDOWN: Stretchout

FRI WOD - WEEK 5, 05 CRUCIBLE 2008

Wed, 20 Aug 2008 22:03:00 GMT

WARM UP: Instructor led. Full body.

WORK OUT: Each station for 2 mins total time. 1 min for the first exercise and 1 min for the second. 10 secs max for transitioning between exercises and 15 secs for transition to the next station.

Station 1
Sand Bag Squats
Close Grip Push Ups

Station 2
Sand Bag Deadlift
Flutter Kicks

Station 3
Rifle Thrusters
Crunches

Station 4
Sand Bag Kettlebell Swings
Wide Grip Push Ups

Station 5
Rifle Overhead Squats
Dive Bombers

Station 6
Sand Bag Sumo Deadlift High Pull
Cobras

Station 7
Shoulder Press with rifle
Squats

Station 8
Burpees
Leg Lifts

Station 9
Rifle Up and Out
Overhead Arm Clap

Station 10
Mountain Climbers
Push Ups

COOL DOWN: Full body stretch.

THURS WOD - WEEK 5, 05 CRUCIBLE 2008

Wed, 20 Aug 2008 22:01:00 GMT

WARMUP: Instructor led

WORKOUT:

All out sprint intervals

30sec on/ 30 sec off
30 Sec on/ 25 sec off
30sec on/ 20 sec off
30sec on/ 15 sec off
30sec on/ 10 sec off
30sec on/ 5 sec off
30sec on/ rest for 2 min

repeat x 2

Use remaining time for ab/core work

COOLDOWN: Stretchout

WED WOD - WEEK 5, 05 CRUCIBLE 2008

Mon, 18 Aug 2008 23:13:00 GMT

WARMUP: Instructor led- full body

WORKOUT:
Tabata intervals: 20 sec active/ 10sec rest x 8 for each exercise. No rest between exercises.

Lunge + overhead press

Push up

Sit up

Squat

Leg lifts

COOLDOWN: Stretchout

TUES WOD - WEEK 5, 05 CRUCIBLE 2008

Mon, 18 Aug 2008 23:11:00 GMT

WARMUP: Instructor led - Burpee long jumps / Samson stretch lunges

WORKOUT:

Burpees
Mountain climbers

Red group
12,11
200m run
10,9
400m run
8,7
600m run
6,5
800m run

Blue group
10,9
200m run
8,7
200m run
6,5
400m run
4,3
400m run

Green group
8,7
200m run
6,5
200m run
4,3
400m run
2,1
400m run

30 min time limit.

Use remaining time to cool down with abs

COOLDOWN: Long stretchout

FRI WOD - WEEK 4, 05 CRUCIBLE 2008

Thu, 14 Aug 2008 23:02:00 GMT

Warm up: Instructor led - Full body

WORKOUT:

Every minute on the minute for 10 minutes:
burpee (1/2/3)
push up (3/5/10)
squats (10/15/20)
jog in place remainder of minute.

Once the next minute starts - everyone starts with burpees again.

Water break

Every 90 sec for 10 minutes:
4 ct. Ski Jumpers (5/10/15)
Cobras (10/15/20)
4 ct. Mountain climbers (5/8/12)
jog in place remainder of time

Water break

Every 120 sec for 6 minutes:
side straddle hops (8/10/12)
Shoulder push ups (3/6/10)
crunches (10/15/20)
jog in place remainder of time

COOLDOWN: Stretch out

THURS WOD - WEEK 4, 05 CRUCIBLE 2008

Wed, 13 Aug 2008 20:56:00 GMT

WARM-UP: Light warm-up. Instructor led.

WORKOUT (FOR TIME):

Class needs to partner up into teams of two.

RUN - 10 MINUTES

Collectively complete the following exercises (GREEN / BLUE / RED):
SQUATS: 100 / 150 / 200
CRUNCHES: 100 / 150 / 200
JUMP THRUSTERS: 100 / 150 / 200
SCISSOR PLANKS (4-Count): 100 / 150 / 200

RUN - 10 MINUTES

Additional time to be given to AB BUSTER workout.

Cool Down: Heavy legs and abs.

WED WOD - WEEK 4, 05 CRUCIBLE 2008

Tue, 12 Aug 2008 20:53:00 GMT

Blackhawk Boot Camp Fitness, Wichita, KS

TUES WOD - WEEK 4, 05 CRUCIBLE 2008

Mon, 11 Aug 2008 22:52:00 GMT

WARM-UP: Push-Ups, Cobras, Burpees (x10 Ea.)

WORKOUT:

Double-Jog Speed
GREEN: 400m
BLUE: 800m
RED: 800m

Tabata Leg Lifts (x4)
Planks (x4)
Tabata Squats (x4)
Tabata Crunches (x4)

Repeat X1

Suicide Sprints (10m/20m/30m) x3
Course: 30m total length

Repeat X1

Fartleks for any remaining time.

COOLDOWN: Lower body stretch out.

MON WOD - WEEK 4, 05 CRUCIBLE 2008

Sun, 10 Aug 2008 20:17:00 GMT

WARM-UP: Instructor led

EXERCISES: FORM two lines with the cadets. Front row facing the back row.

These exercises will be partner assisted:

1 Minute Each Exercise each person.

1) Push-Up
2) Leg Lifts
3) Military Press
4) Sit-Ups
5) Biceps/Pulldowns
6) Crunches

Run 800m

REPEAT (X1 - total of two times)

This should take most of the time. Add in exercises as trainer sees fit.

COOL DOWN - Stretching Out

FRI WOD - WEEK 3, 05 CRUCIBLE 2008

Tue, 05 Aug 2008 20:28:00 GMT

WARMUP- Cadet led (3 exercises)

WORKOUT-

Stations: (green/blue/red)
1. corner- (20/30/40) air squats
2 side - (20/30/40) shoulder push ups
3. corner - (20/30/40) jump thrusters
4.side - (20/30/40) push ups
5.corner - (20/30/40) side straddle hops
6.side - (20/30/40) up and forwards with rifles
7. corner - (20/30/40) wide arm push ups
8. side ( On near side of building) - 15 BURPEES!!!

Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center of square.
First two people from each team will start by sprinting to station 1. After completing station 1, sprint back to center and continue to station 2. At this time the second pair of cadets may start sprinting to station 1, and so on for all other groups.
Movement to stations must be done in the following manner:

Sprint to and from station 1
Lunge to and from station 2
Grapevine to and from station 3
Straddle run to and from station 4
Skip to and from station 5
Crab walk/bear crawl to and from station 6
Sprint to and from station 7
Bear crawl to and from station 8

Once all stations are completed, jog until all members of team are done!!

COOLDOWN- Stretch

THURS WOD - WEEK 3, 05 CRUCIBLE 2008

Tue, 05 Aug 2008 20:05:00 GMT

WARMUP: stretch

WORKOUT: Intervals

If this is the first time the cadets have done intervals, then they should do 1min of sprints with 1 min of rest for a total of 8 intervals (16 min). Timing is important and should be strict -- start and stop on the minute. The intensity goal should be 9 out of 10, with 10 being an absolute full sprint.

If cadets are adjusted, or have done them before, then the interval protocol is 2 min of sprints and 1 minute of rest at 9/10 intensity. 5 times (15 min)

Advanced groups will jog lightly during rest minute. Same intervals though, 2min on/1min off at 9/10 intensity for15 minutes.

Ab burnout!

COOLDOWN: Long stretch

WED WOD - WEEK 3, 05 CRUCIBLE 2008

Tue, 05 Aug 2008 20:03:00 GMT

WARMUP: Instructor led

WORKOUT:
4 stations in a line, and 50m between each station.

Station 1:
Screamers:
Green - 3/1, 6/2, 9/3, 12/4
Blue - 6/2, 9/3, 12/4, 15/5
Red - 9/3, 12/4, 15/5, 18/6

Lunge to station 2:
Burpees:
Green - 10
Blue - 15
Red - 20

Sprint to station 3:
Squats:
Green - 20
Blue - 30
Red - 40

Sprint to station 4:
Supine bicycle:
Green - 20
Blue - 30
Red - 40

Run back to station 1
Repeat x 1 if time allows

Ab work

COOLDOWN: Stretch out

TUES WOD - WEEK 3, 05 CRUCIBLE 2008

Tue, 05 Aug 2008 03:30:00 GMT

WARMUP: Instructor led

WORKOUT:
5-10min warmup jog

Sprint 400m

Good Mornings (30/20/15)
Straight leg sit ups (30/20/15)
Supine Bicycle (30/20/15)
Burpees (20/15/10)

Run (800m/800m/400m)

Swimmer (20/15/10)
Crunches (30/20/15)
Leg lifts (30/20/15)
Burpees (15/10/5)

Run (1200m, 800m, 800m)

Use Remaining time for core work/ab burnout.

COOLDOWN: Stretchout

MON WOD - WEEK 3, 05 CRUCIBLE 2008

Sun, 03 Aug 2008 21:29:00 GMT

WARMUP: Instructor led

WORKOUT:

Disperse cadets around perimeter.

Squat B2B X 4 - 20 sec squats/10 sec hold in down position
Run 100m

Push up X4 - 10 sec pushups/ 20 second push up sag
Flutter Kick B2B X4 - 20 sec flutter/10 sec hold at 6 inches

Run 200m

Overhead arm claps X4 - 20(4count)/10 second hold.
Crunches B2B X4- 20 sec crunches/10 second hold in up position

Run 300m

Push up B2B X 4 - 10 second push/5 second hold in down position
Squats B2B x 4 - 20 sec squats/10 sec hold in down position

Run 400m

Water break
Use remaining time for further core/ab work.

COOLDOWN: Long stretch out.

FRI WOD - WEEK 2, 05 CRUCIBLE 2008

Thu, 31 Jul 2008 20:24:00 GMT

WARMUP: jog in place, side straddle hops, mountain climbers, push ups, overhead arm claps

WORKOUT:
Intro to grass drills!

Grass drill 1 (2min each round for 3 rounds)
Front- Push ups
Back- flutter kicks
Go- mountain climbers
Sprint 100m after each round
30-60 sec rest

Grass drill 2 (2min each round for 3 rounds)
Front- swimmer
Back- crunches
Go- knees up run in place
Sprint 100m after each round
30-60 sec rest

Water break

Introduction to guerilla relays!

Bear crawl
Crab walk
Straddle run
Side shuffle
Grapevine
Broad jump
Skip
Sprint

COOLDOWN: Nice long stretch and have a good weekend!