FPD SWAT Training yesterday. One of the many uses of "functional fitness". This picture does not do justice to how high it felt at the top!
Warm Up:
- 4 Rounds of 10m of Burpee Broad Jumps. Then,
- 20 Pull Ups
For the Burpee Broad Jumps, do a standard burpee then on the jump rather than jumping up, jump forward as far as you can. Keep going for as many reps as it takes to reach 10m. Walk back to the starting line and go again 4 times. Then do 20 pull ups any way you want (kipping, butterfly, strict, bands, jumping, chin ups, rings, etc...you have many options).
SWOD:
Weighted Ring Push Ups 5rm. Do 5 reps unweighted, then as you go up in weight have partners stack bumper plates on your back until you can no longer complete 5 reps. Scaling options for this are weighted regular push ups, or practice push ups. If you choose to practice regular push ups, do something to make them more difficult than normal. Go chest to floor, keep your elbows in, maintain a tighter plank position, etc. Challenge yourself, don't just do the reps.
Metcon:
In 4:00 perform the following, then repeat 4 times:
- Run 400m or Row 500m for the CFE people
- Max Push Ups for the remainder of the 4:00. Round 2 do squats, Round 3 is push ups again, round 4 is squats. Score is total push ups and squats. For those doing the CFE program, substitute a 500m row for the 400m runs.
Post weights and metcon scores to the comments section! bc
Swod: practiced pushups with elbows in
ReplyDeleteMetcon: rd 1 20 p/u
rd 2 30 squats
rd 3 15 p/u 5 w/ elbows in modified
rd 4 40 squats
Total 105
Today was the weekly Ruck march. I was busy pushing the cookie eater so my time was 5 miles in 1Hr, 2 minutes and 38 Seconds. Now the positive part is my cookie eater were 8 minutes faster than two weeks ago.
ReplyDeleteWeigted Ring PU 85#
ReplyDeleteMetcon: 199 reps
SWOD: Ring push up practice
ReplyDeleteMetcon: 35+50+29+50=164
swod: ring pushups 5xBW +15 +25 +35 +45 ...yikes!
ReplyDeletemetcon: row 500m 32,56,31,57 / 176
90 lb weighted ring pus
ReplyDelete173 reps on metcon
Zumba class :)
ReplyDeleteCFE #1: Tabata sprints @ 12% incline on treadmill @ Gold's Gym. Got a few stares from people who took the time to look up from their magazine articles. Kind of felt like I was the noisy person in the library.
SWOD: 115# weighted ring push up x 5
ReplyDeleteHolly,I bet all those cardio people were thinkin,"how is she gonna read at that pace?"
ReplyDeleteCFE WOD #2: 3x 7:00min
Did this at track with Kim.
1st interval: 3 laps
2nd: 3 laps + 50-100 meters
3rd: 3 laps + 50-100meters
Felt stronger as we went on. My lap times are getting faster every week. Thanks for stickin by my side Kim. I know you are faster than me and soon you wont be holdin back!