Ring Push-Up Fitness Workout #42

Day 59/112

INTENSITY:
3 Rounds for time of:
800m Run
15 Ring Push-Ups
50 Sit-Ups

RESET:
2 Rounds of:
Skin-the-Cat and max hold (up to 15 seconds)
Spiderman Stretch 60s ea leg
Cobra Pose 60s

Squat Swings and Dips Fitness Workout #41

Day 58/112

INTENSITY:
AMRAP, 12 Minutes of:
24 Air Squats
12 KB Swings (1.5p / 1p)
6 Ring Dips

RESET:
2 Rounds, 10 Reps of:
Ring Row
GHD Sit-Ups
Walking Lunge

Zeus Fitness Workout #40

Day 57/112

No Heavy Today!

INTENSITY:
Zeus (Scale 1 round, 2 rounds or 3 by ability level)
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


RESET:
Stretch out!

21-15-9 Fitness Workout #39

Day 56/112

INTENSITY:
21-15-9 Reps of:
Dumbbell Snatch (45/25)
Burpees
Toes to Bar

RESET:
2 Rounds of:
20 Good Mornings w/ band
20 Air Squats
20 Hollow Rock

Double Under and Sandbag Fitness Workout #39

Day 54/112

INTENSITY:
For Time and in any combination, complete the following reps:
100 Double Unders
100 Sandbag Over the Backs
100 Sit-Ups

RESET:
20 Landmine Bus Drivers
20 Suspension Mountain Climbers (1 leg, 1 rep)
25' Handstand Walk

Alpha Series - Week 3, Phase 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 75-80% 1RM (1 Rep Max)

Monday:Deadlift / 8 Walking Lunges
Tuesday:Clean / 10 Hollow Rocks
Wednesday:Snatch / 4 Knees to Elbows
Thursday:BSQT / 2 Turkish Get-Ups
Friday:Push-Jerk / 6 KBS
Saturday:2 Sets, Max Reps Ring Row
Sunday:2 Sets, 25 K2E, 50 Sit-Ups
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases