Tuesday 6-29-09
Mission Prep:
Mirror Drill
Lunges
BW Rows
Supermans
Sport Skills (FB Routes, BB Shots)
The Mission: Strength Endurance
4 Rounds for time:
25 Dynamax Clean, Squat & Press
250 Jump Ropes Forward
100 Jump Ropes Backwards
Mission Debrief:
30 Wheel Rollouts
Monday 6-29-09
Mission Prep:
Line Running
One Arm Planks
The Mission: Work Capacity/Power
AMRAP in 20 Min
400 M Run
10 DB Snatch (Each Side)
20 Push-ups (First 5 Dive are Bombers)
30 Air Squats
Mission Debrief:
75 Sky Touch with feet
Friday 6-26-09
Mission Prep:
5 Min Jog
Dynamic Warm-up
Pull-ups
3 x 10 Med Ball Thrusters / Reverse Toss
The Mission: Speed/Agility
Sprints:
5 x 10m
5 x 25m
5 x 40m
Agility:
10-5-10 Cone Drill front & Back
Mission Debrief:
Sit-up Wall Toss x 50
Thursday 6-25-09
Mission Prep:
Hill Loop Run
Hip Bridge
Grass hoppers
The Mission:
Deck of Cards
Finish Entire Deck in less than 40 Min
Clubs = 1 Arm KB Clean & Press from Floor
Spades = KB Swings (each Arm)
Hearts = Burpees
Diamonds = 1 Arm Row
Mission Debrief:
100 four count flutter kicks
Wednesday 6-24-09
Mission Prep:
The Mission: Team Workout
Complete the following workout as a team AFAP. You can do the exercises in any order. Each team member must participate in each event. This is for 4 person teams.
100 Pull-ups
3 Mile Run
2 x up and down the hill with 120 # Dummy bag
500 Sit-ups
400 Push-ups
200 Squats
Mission Debrief:
Stretch
NOTES:
Team Alpha consisted of Sean, Mark, Kimberly, Alisa. They Completed it in 1:00:30