Stand tall and enjoy the new view...

Burpee Challenge

Day 82


ADVANCED
Lift:
12 Min
Back Squat
Build to a Heavy 3 @ 30X0


FIRE-BREATHER
Lift:
12 Min
Back Squat
Build to a Heavy Single @ 30X0


ADVANCED and FIRE-BREATHER
Training:
For time:
Row 1 K


Post loads, times and thoughts to comments.


Training Notes:
FB - Back Squat does not have to be finding a 1RM.
Row - Pace yourself accordingly

Slim pickin's...

Burpee Challenge

Day 81

rEsT dAy!!

Feels like lightning running through my veins...

Burpee Challenge

Day 80

TOMMY V


In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

ADVANCED

Training

"Tommy V - ADV"

Teams of 2:

25 Thrusters 95/65

10 10m Bear Crawls

20 Thrusters

8 10m Bear Crawls

15 Thrusters

6 10m Bear Crawls

FIRE-BREATHER

Training:

"Tommy V"

Teams of 2:

21 Thrusters 115/75

12 Rope Ascents - 15'

15 Thrusters

9 Rope Ascents

9 Thrusters

6 Rope Ascents

Thank you Tommy V for your service - RIP.  All our best to your family.

Post time and thoughts to comments.

Training Notes:

Both teammates must complete all required reps of thrusters.  Only one person works at a time.  You must split Bear Crawls/Rope Ascents how you see fit.  Person 1 does 12 Thrusters, then Person 2 does 15 Thrusters, then Person 1 does 9 Thrusters and Person 2 does 6 Thrusters.  They can now move to the Bear Crawls/Rope Ascents and so on.

Eyes and thoughts forward...

Burpee Challenge

Day 79

ADVANCED  and FIRE-BREATHER

Lift:

Bench Press @ 30X0

4-4-4-4

Standard Grip
Rest as Needed

ADVANCED

Training:

"Grit - ADV"

8 Min/AMRAP

3 Deadlifts TnG

6 Ring Rows - strict

6 Box Dips

FIRE-BREATHER

Training:

"Grit"

8 Min/AMRAP

3 Power Cleans TnG

3 Muscle Ups

Training Notes:

Bench Press - Each set has to be hard, with the next set being harder than the previous.

Power Cleans/Deadlifts - TOUGH

Muscle Ups - Should be fast.  If not, modify them to be fast.

Post loads, rounds and thoughts to comments.

Never a doubt...

Burpee Challenge

Day 78

ADVANCED

Training:

"Tandem - ADV"

Teams of 2:

12 Min/AMRAP

15 KB Swings 1.5/1pd

Row for Meters

FIRE-BREATHER

Training:

"Tandem"

Teams of 2:

12 Min/AMRAP

10 KB Swings 2/1.5pd

10 SDHP with KB

Row for meters

Supplemental Training:

Coach's Call

Post total team meters, rounds and thoughts to comments.

Training Notes:

One person starts on the row and the other on the KB Swings.  Once the swings (and SDHP) are finished, the 2 teammates will alternate exercises.  The goal is maximum meters rowed for each team.

KB Swings - Pick a weight that will challenge you to go relatively Unbroken.

Whorses...

Burpee Challenge

Day 77

ADVANCED

Training:

"Pinnacle - ADV"

15 Min/AMRAP

5 Back Squats 80-85% of 1RM

10 Push Ups

10 Box Jumps 20"

FIRE-BREATHER

Training:

"Pinnacle"

15 Min/AMRAP

1 Back Squat 90-95% of 1 RM

3 Deficit HSPU - strict

10 Box Jumps 24"

Supplemental Training:

5 Min

ADV - 3 sets of 12 Back Extension @ 2020

FB - False Grip holds, False Grip Ring Rows, False Grip Pull Ups, etc

Post loads, rounds and thoughts to comments.

Training Notes:

The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 15 min.  Changing weights and waiting for the racks is a GOOD  thing.

Back Squat - Maintain the same load throughout

Deficit HSPU - If you are able to do 5 strict HSPU's (head to floor), increase the depth for the workout.

Box Jumps - Work on making them smooth and TnG

Maximum Aerobic Power 2....

Burpee Challenge

Day 76

ADVANCED and FIRE-BREATHER

Training:

"Onezeees"

7 Rds

1 Min AMRAP Burpees (80-90% effort)

1 Min Rest

1 Min AMRAP Singles/Double Unders

1 Min Rest

Post totals of each movement each round, cumulative total and thoughts to comments.

Training Notes:

Burpees - maintain the same number throughout the 7 rounds - Pace. 

Simply irresistible...

Burpee Challenge

Day 75

ADVANCED and FIRE-BREATHER

Training:

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups - Anchored

100 Squats

(Last completed 10/1/10)

It's been over a year....Hope those hands are prepped and ready for action!

Post time and thoughts to comments.

Save room...

Burpee Challenge

Day 74

ReSt DaY!!

Limitless...

Burpee Challenge

Day 73


HELTON


U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.


ADVANCED

Training:

"Helton - ADV"

Teams of 2:

3 Rds

800m Run

30 Front Squats 135/95

60 No-Push Up Burpees

FIRE-BREATHER
Training:
"Helton"
Teams of 2:
3 Rds
800m Run
30 Squat Cleans 135/95
30 Burpees


Training Notes:
Both people must complete the run before starting the work.  Only one person works at a time and you may divide the work how you see fit.  You must go in order.  This is a HERO workout - give your best effort to honor Helton.  Thank you Helton for making the ultimate sacrifice.  All our best to Jiffy.


Post time and thoughts to comments.