FREE MILITARY STYLE WORKOUTS
Thrust and Flutter Workout for Monday January 20th: For time: 50-40-30-20-10 Dumbbell thrusters @15-25lbs each hand. *Can be substituted for a 30-50lb sandbagFlutterkicks – 2 Count. To count the flutterkicks, you will do 2 and that will be counted as 1 rep. The easiest way to do this, is by counting as follows; 1-1, 1-2, 1-3, 1-4 and so on.
Get-up and Run Workout for Monday January 13th You know the motto “Simple yet brutal” and today you’ll be feeling it as long as you push yourself. You will need either a sandbag or medicine/slam ball weighing 25lbs. If you don’t have access to this, you can do this workout with no equipment and it is still a hell of a challenge. For time: 10-9-8-7-6-5-4-3-2-1 Sandbag/Ball Burpee100m run carrying the sandbag or ball. To perform, you will do 10 burpees followed by a 100m run carrying the implement of your choice. Followed by 9 burpees then a 100m run, all...
SWIM CLUB Today’s session is active recovery with a twist. You can swim as slow and relaxed as you like but you must follow the rules below.Each time you reach the shallow end, you will perform 10x pool get-ups. These have a variety of names but to put it simply. It’s putting your hands on the pool edge and doing a front facing dip. Hold yourself at full arms extension, lower yourself back into the pool so your elbows are at 90 degrees then push yourself back up to full extension.When you hit the deep end, you will dive down...
SWINGERS PARTY For todays session we are working on your posterior chain, pulling and grip strength. This may look easy to some of you but I really want you to focus on explosiveness with the kettlebell swings and strict form with the pull-ups.I recommend starting with 53lbs max for the swings, if you get 5 rounds through and feel it is too light then you can increase as you see fit.Once you’re prepared and ready to go, set a timer and let’s get to work! WORKOUT: 10 Rounds for time: 25 KB swings5 wide grip pull-ups
GRIP AND RIP Grab a pair of Dumbbells or kettlebells and let’s go to work. This is a great workout to use as a finisher that is very specific to many tasks you will undertake while in the military.To start, find somewhere you can walk with Dumbbells as you will need some space. The workout calls for 50m but if you have even 10m, you can walk back and forth.WORKOUT: For time: 10-9-8-7-6-5-4-3-2-1 DB deadlifts using 50/70lb DB’s Farmers walk 50m After each set, farmers walk 50m before putting the DB’s down, taking a rest and starting the next set....