Bodyweight


BodyweightConditioningCoreRunning

Workout for Monday, November 15th  The goal for today is to increase your overall endurance and work capacity as we all know, "fatigue makes cowards of us all" - Vince Lombardi. WORKOUT: Warmup: Forward and Lateral Leg SwingsFrogger and Cat/Cow20m High Knees20m Butt Kicks20m Backwards Sprint3x Sprint AccelerationsWorkout:2x800m: Aim for sub 3:00. (Rest the same amount of time it takes to complete)1 Min: Hand Release Pushups1 Min: Sit-ups (Chest to knees / USAF Standards)1 Mile Ruck (55#): Aim for sub 13:00.1 Min: Hand Release Pushups1 Min: Sit-ups (Chest to knees / USAF Standards)2 Mile Run: Aim for sub 16:00.Cool Down:Walk for...

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BodyweightConditioning

Workout for Monday, November 8th Today we're hitting a simple yet effective session focusing on 3 exercises utilizing your body & a jump rope. There will be many times you need to stop and rest but aim to keep moving and get through as many rounds as you can. Note it down and aim to beat the next time. This is a great session to do with a UNIT or TEAM as you need very little gear and it gets competitive quickly. WORKOUT: AMRAP - Do as many rounds as possible in 20 mins. Equipment Required: Jump Rope, Flat Ground. 40m...

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BodyweightConditioningMindsetMobilityRunningTraining

Workout for Monday, August 31st For todays session, you will be working on core and grip strength along with speed endurance. NOTE: You will need two weights around 30-45lbs for the farmers carry and a 50m field. For the farmers carry, the implement you use is up to you. You can use dumbbells, kettlebells, ammo tins, water jerry’s, etc as long as you have two of them and they weigh around 30-45lbs each. After you have completed the 50m carry, you will then drop the weights. Turn around and sprint 100m (50m back to the start and then 50m back...

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BodyweightConditioningCoreMindsetMobilityTraining

Workout for Monday, August 24th We are working on explosive power today combined with anaerobic endurance. Aim for maximum aggression with each movement and really give it your all! Each round will be 1 minute of continuous activity (20secs of each exercise) followed by 1 minute of rest. We are aiming at longer rest periods so you can keep the intensity and quality of the movements very high. Med ball slams: While standing you will reach up above your head as high as you can and then explosively slam the ball down. Pick it up and repeat. Jump Squats: you should...

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BodyweightConditioningCoreMobilityTraining

Workout for Monday, August 17th For today's finisher, you will be working on your anaerobic endurance. This is a quick 4-6minute workout that will test your entire body and definitely get your heart rate going Start with burpees and blast through as many as you can in 20 seconds. Then move onto air squats, working to maintain a consistent tempo that you can keep up for the entire 30 seconds. Lastly, you will be using the battle ropes for 40 seconds. While using the battle ropes, vary your movements so you can keep the pace high and don’t quit! Note: You...

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