by SFC Jim Mahan on February 22, 2010
| MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
| WG / Modified Barbara |
MG |
M |
MG / Bodyweight Fran |
G |
| 15 Pull Ups |
600 meter run |
4X 500 meter sprint best pace |
21 – 15 – 9 |
100 meter sprint |
| 40 situps |
50 pushups |
50 meter alternating lunges |
Partner Assisted Pull Ups |
40 pushups |
| 60 air squats |
800 meter run |
|
Push Up |
30 burpees |
| |
50 situps |
|
Sit Up |
40 Situps |
| |
1000 meter run |
|
|
30 Air Squats |
| |
50 air squats |
|
|
100 meter sprint |
| |
|
|
|
20 V Ups |
| |
|
|
|
15 Mountain Climbers |
| |
|
|
|
1 Mile Run 7:00 +/- |
| |
|
NOTES |
|
|
| 5 rounds for time |
1 round for time |
|
For time |
For Time |
| 3 minutes rest / round |
|
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| |
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by SFC Jim Mahan on February 16, 2010
| MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
| M |
GW |
MGW |
MG |
G |
| 800 meter run |
75 air squats |
1 Mile Run 7:00 Pace |
800 meter sprint |
2 Mile Run 7:00 – 7:30 Pace |
| 20 burpees |
75 situps |
50 meter alternating lunges |
50 burpees |
15 Partner Assisted Pull Ups |
| 20 situps |
75 pushups |
max pushups |
|
30 Box Jumps |
| 800 meter run |
run 1000 meters |
1 Mile Run 7:00 Pace |
|
30 V – Ups |
| 20 burpees |
|
|
|
|
| 20 situps |
|
|
|
|
| 1 mile run 7:00 Pace |
|
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| |
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| |
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| |
|
NOTES |
|
|
| 1 Round for Time |
3 Rounds for Time |
As many rounds in 20 minutes |
3 Rounds for time |
1 Round for Time |
| |
1 min. rest per round |
|
1 minute rest/round |
|
| |
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by SFC Jim Mahan on November 27, 2009
Rest Day. III Corp Training Holiday.
by SFC Jim Mahan on November 26, 2009
Happy Thanksgiving! Rest Day
by SFC Jim Mahan on November 25, 2009
Tabata Squats
8 rounds of 20 seconds max effort followed by 10 seconds of active rest.
by SFC Jim Mahan on November 24, 2009
400 meter run
4 X 50 meter sprint
25 Pushups
400 meter run
4 X 50 meter sprint
25 situps
400 meter run
by SFC Jim Mahan on November 23, 2009
Run 400 Meters
Burpee Broad Jump X 25 meters
Alternating Lunges X 25 meters
Burpess Broad Jump X 25 meters
Bear Crawl X 25 meters
Burpee Broad Jump X 25 meters
Run 400 meters
2 rounds for time
by SFC Jim Mahan on November 20, 2009
10 Burpees
400 meter run
10 KB swings* Deadlift can be substituted
400 meter run
10 KB swings* Deadlift can be substituted
3 Rounds for time
by SFC Jim Mahan on November 19, 2009
Station 1: 25 Wall ball shots, 10 front squat
Station 2: 10 Pull ups, 10 Knee to elbow
Station 3: 50 Pushups, 50 Situps
3 rounds within 25 minutes
by SFC Jim Mahan on November 18, 2009
Run 1 Mile
50 Box jumps
10 Pull ups
10 Knee to elbows from Pull Up bar
Run 1 mile
1 Round for time
