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!

 

 

24 Aug 2012

Sticking with the big sets of foundation exercises.

Fastest time wins for an unbroken workout (i.e. complete all reps of the first exercise before going on to the second, third, and fourth).

100 pull ups (kipping allowed)
100 toes to bar (hang on the bar and bring your toes up to the bar, kipping allowed)
Note: these two exercises back-to-back will burn your forearms, be careful not to slip and fall on your head.
100 push ups (same as last week - mud pup style)
100 deck squats (mymadmethods.com has a good video of a deck squat : http://www.mymadmethods.com/exercise-database/bodyweight-exercises/329-deck-squat)

Good luck!

Post Note: If you are looking for a workout to build super human cardio check out the Viking Warrior Conditioning by Kenneth Jay, Master RKC (http://www.dragondoor.com/b39/?gclid=CLrwmI_5-bECFeaDQgodNDkABg)