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MON WOD - Week 6, 06 Crucible 2008

Sun, 05 Oct 2008 05:39:00 GMT

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

Push up
Swimmer

Flutter kicks
Crunches

Cobra
lunges
Push up sags
Squats

Cooldown/Stretch

FRI WOD - Week 5, 06 Crucible 2008

Thu, 02 Oct 2008 23:43:00 GMT

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

THURS WOD - Week 5, 06 Crucible 2008

Wed, 01 Oct 2008 22:48:00 GMT

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

WED WOD - Week 5, 06 Crucible 2008

Wed, 01 Oct 2008 00:43:00 GMT

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

TUES WOD - Week 5, 06 Crucible 2008

Mon, 29 Sep 2008 22:49:00 GMT

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

MON WOD - Week 5, 06 Crucible 2008

Sun, 28 Sep 2008 23:18:00 GMT

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

FRI WOD - Week 4, 06 Crucible 2008

Thu, 25 Sep 2008 21:49:00 GMT

WARM UP: Instructor Led (FULL BODY)

TEAM WORK OUT

Cadets will work together to complete the total required reps for each exercise. For example one green cadet completes 35 reps while the other can only complete 15. That completes thier 50 rep requirement and they can move on. Cadets will stay with their partner at all times. NO MAN/WOMAN LEFT BEHIND! Cadets will run the whole 400 meters together.

RUN 400 meters

50/75/100 SQUATS

RUN 400 meters

50/75/100 WALKING LUNGES

RUN 400 meters

50/75/100 PUSH UPS

RUN 400 meters

50/75/100 LEGLIFTS

RUN 400 meters

30/50/70 BURPEES

Run 400 meters

STRETCH: Full body.

THURS WOD - Week 4, 06 Crucible 2008

Thu, 25 Sep 2008 07:55:00 GMT

Warmup: Instructor led.

Long run day:

30 minute goals:

Green group 5K

Blue group 7K

Red group 8K+

Once a cadet can achieve the goal for their group, they can then move up to the next group and work toward that groups goal distance.***

WED WOD - Week 4, 06 Crucible 2008

Tue, 23 Sep 2008 23:47:00 GMT

Warmup: Instructor led

WOD:

Green Group

Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps or regular lunges (1 step=1 rep)
Rowing sit ups

10 rounds in sets of 10,9,8,...2,1

Blue Group

Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps
Rowing sit ups

10 rounds in sets of 15,14,13,...7,6
Red Group

Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps

Rowing sit ups

10 rounds in sets of 20,19,18,...12, 11

Stretchout.

TUES WOD - Week 4, 06 Crucible 2008

Mon, 22 Sep 2008 22:58:00 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

MON WOD - Week 4, 06 Crucible 2008

Sun, 21 Sep 2008 15:36:00 GMT

Warmup: Instructor led

WOD:

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.

Long stretch out.

Opinions posted

Fri, 19 Sep 2008 18:13:00 GMT

I have to make a quick apology. I went to delete the multiple entries posted for the Saturday opinion poll and inadvertantly deleted a couple of comments on there. This was not censoring; it was completely by mistake.

Please feel free to repost.

GET FIT!
Chief Everhart

Saturday Classes?

Fri, 19 Sep 2008 18:10:00 GMT

There have been a lot of questions raised recently about a Saturday class. IF we do something like this, it would be a collective class where all locations would meet on Saturday morning at a single location.

This would ALSO take the place of one class during the week (probably tuesdays - the lowest population day). If you think this is a good or bad idea, let us hear about it here on our blog!

FRI WOD - Week 3, 06 Crucible 2008

Thu, 18 Sep 2008 21:40:00 GMT

Warmup: Instructor led

WOD:
Green Group:

30 Over head squats with or without rifles
30 Push ups
30 Sand bag or rifle push presses
30 Side straddle hops
30 Rowing sit ups

Repeat using 20 reps, then 10, then 5.

Blue Group:

40 Sand bag squats or overhead squats with rifles
40 Push ups
40 Sand bag or rifle push presses
40 Side straddle hops
40 Rowing sit ups

Repeat using 30 reps, then 20, then 10.

Red group:

50 Sand bag squats or overhead squats with rifles
50 Push ups
50 Sand bag or rifle push presses
50 Side straddle hops
50 Rowing sit ups

Repeat using 40 reps, then 30, then 20.

Get through as many rounds as possible in 35 minutes.

THURS WOD - Week 3, 06 Crucible 2008

Wed, 17 Sep 2008 23:29:00 GMT

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. Substitute with burpees, jump thrusters, mountain climbers as desired***
Use remaining time for ab/core work

Stretchout

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

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