MON WOD - Week 6, 06 Crucible 2008
Warmup: Instructor led
WOD:
Circuits:
Exercise for 2 minutes at a station, then have cadets run 2 laps
around perimeter stopping at the next station.Cadets will exercise with partners. If the station is partner resisted, they will exercise for 1 minute then switch positions. If the station is not partner resisted, there will be two exercises. One cadet will do one exercise while their partner does the other. They will switch exercises at the one minute mark.
.
Partner resisted Exercises( in no particular order):
Military press/tricep pushdown
Lat pulldown/bicep curl
leg lifts
crunches
1 minute exercises (in no particular order):
rowing sit ups
WOD:
Circuits:
Exercise for 2 minutes at a station, then have cadets run 2 laps
around perimeter stopping at the next station.Cadets will exercise with partners. If the station is partner resisted, they will exercise for 1 minute then switch positions. If the station is not partner resisted, there will be two exercises. One cadet will do one exercise while their partner does the other. They will switch exercises at the one minute mark.
.
Partner resisted Exercises( in no particular order):
Military press/tricep pushdown
Lat pulldown/bicep curl
leg lifts
crunches
1 minute exercises (in no particular order):
rowing sit ups
Push up
Swimmer
Swimmer
Flutter kicks
Crunches
Crunches
Cobra
lunges
Push up sags
Squats
lunges
Push up sags
Squats
Cooldown/Stretch
No comments for this entry.
|| 
Add Comment
Add Comment
FRI WOD - Week 5, 06 Crucible 2008
Warmup: Instructor led
WOD:
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
Guerilla relays
using the following movements (in no particular order):
Bear crawl
Crab walk
Straddle run
Side shuffle
Grapevine
Broad jump
Skip
Sprint
No comments for this entry.
|| Add Comment
Add Comment
THURS WOD - Week 5, 06 Crucible 2008
Warmup: Instructor led
All out sprint intervals
1min on/ 1min off
1min on/ 50 sec off
1min on/ 40 sec off
1min on/ 30 sec off
1min on/ 20 sec off
1min on/ 10 sec off
1min on/ 20 sec off
1minon/30 sec off
1min on/ 40 sec off
1min on/ 50 sec off
1min on/ cool down jog/walk
Remaining time is ab/core burner
No comments for this entry.
|| Add Comment
Add Comment
WED WOD - Week 5, 06 Crucible 2008
Warmup – Instructor led – Full body
Workout-
Stations:
1.NW corner- 50/40/30 air squats
2.W side – 50/40/30 shoulder push ups
3.SW corner – 50/40/30 jump thrusters
4.S side – 50/40/30 push ups
5.SE corner – 50/40/30 side straddle hops
6.E side - 50/40/30 monkey squats
7.NE corner - 50/40/30 wide arm push ups
8.N side - 30/20/15 BURPEES!!!
9. Pull ups -failure +5 (where available)
Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center.
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
4.S side – 50/40/30 push ups
5.SE corner – 50/40/30 side straddle hops
6.E side - 50/40/30 monkey squats
7.NE corner - 50/40/30 wide arm push ups
8.N side - 30/20/15 BURPEES!!!
9. Pull ups -failure +5 (where available)
Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center.
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
No comments for this entry.
|| Add Comment
Add Comment
TUES WOD - Week 5, 06 Crucible 2008
Warmup: Instructor led
WOD:
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 3
***Cadets can record total distances for progress reference***
Use remaining time for ab/core work
Stretchout
WOD:
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 3
***Cadets can record total distances for progress reference***
Use remaining time for ab/core work
Stretchout
No comments for this entry.
|| Add Comment
Add Comment
MON WOD - Week 5, 06 Crucible 2008
Warmup: Instructor led - full body with instruction on movement form
WOD: 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.
Stretchout
WOD: 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.
Stretchout
No comments for this entry.
|| Add Comment
Add Comment
Loading....