UPDATED 9/12 '300 Workout'

All,

Reposting the workout for this week with some clarification(s), etc.

25 pull-ups
50 deadlifts (135, 95)
50 push-ups
50 box jumps (24", 20")
50 "floor wipers" (a core and shoulders exercise, while lying on the
ground hold 135 pounds (95 for women) above you and with straight legs
together lift legs from one side of the bar to the other touching both
toes to the weights ) Note: Can substitute Toes to Bar
http://www.youtube.com/watch?v=kcNGCG2L0OA
50 kettlebell clean and press from the ground (35, 20)
25 pull-ups

The above mentions a few possible mods, but adjust as necessary.

Good luck!

7 September SHIP Workout

All,

This week's workout is for time.

Start time:

Jump rope for two minutes

9 rounds of:

7 - 3/4 of body weight squat cleans

8 - burpee box jumps (burpee followed by box jump)

Jump rope for two minutes

Stop clock.

Quickest time wins!

Good luck.  The link below contains the appropriate form of a squat clean

http://www.youtube.com/watch?v=KZIyclnH68g

31 August Chipper Workout

All,

 

Saw this on the main sight a few days ago and it looked like fun.  Made a few minor adjustments...

 

For time:

25 Walking lunge steps (total, not per foot)
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups (Navy standard)
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

 

Clock stops when you finish the Wall Ball shots as I'm not sure we all have ropes available.  If you do, feel free to add it in, but post time it took to complete without.

 

Good luck to all!