2-3 min light cardio
1-2 min cobra to downdog pose
1-2 min russian baby maker strech
1+1 min tricep strech

Easy pace 40min:
Run 800m
16 box step overs
20 abmat sit-ups
14 db thrusters
10 ttb/leg raise

Core tabata:
Toes to post

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

2x AMRAP heel elevated Goblet squat
Leave some reps on the tank.

A) NOTES
- Metcon: DOUBLE EMOM! Two 15 minute EMOMs today with a 2:00 rest in between. The only thing common between both EMOM is, you guessed it, Burpees! Try to keep your burpee score consistent across both, and shoot for 100 total.
- Equipment: Medium weight.

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 40s Max KB Windmills
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Bodyweight Lunges
Min 3: 40s Max Sit-ups
– Goal: Consistent reps counts throughout all 5 rounds.

F) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 20-30s Handstand Hold
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
As above

F) LIZARD POSE
As above

**Location: Converse Pool

Uniform: Worn - winter APFUs with summer APFUs and a water source
Pack – towel and extra clothes in assault pack (or black/coyote tan backpack)
Upon arrival NLT 0545
First formation NLT 0600
Dynamic Warm-Up:
30m butt kickers
30m high knees
10 jumping jacks
20 arm circles (10 forward; 10 backward)

Workout
Separate into swimming ability groups (lanes shallow to deep: beginner to advanced)

Beginner Workout:
Tread (alternate high knees)
AMRAP 20 minutes
25 yard kick holding partner’s shoulders who is walking backwards
25 yard swim/paddle/walk
Jump/climb outs

Advanced Workout:
AMRAP 15 minutes
25 yard swim
15 push-ups
15 squats
15 flutter kicks
Rest 2 minutes

Sprint relay between lanes

Accessory Work:
Tread water with hands for 3 minutes
Tread water without hands for 2 minutes

Cool Down:
Quad stretches
Hamstring stretches
Overhead arm pulls
Across body shoulder stretch
Showers

AM: 40 min
60 s. run/60 s. walk
5.45 km, 7.22 min/km
HR 128/158

PM: 155 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.Squats
A. Back squat
Back squat
8x65 % - 59 kg
8x70 % - 63 kg
6x80 % - 72 kg
6x85 % 72 kg

B. Front squat
1x5x70 % - 56 kg
2x5x75 % - 56 kg

3.Bench press
5x5x70 %
New set every 3 minutes
- 40 kg

4.Accessory
A. Tabata shoulder press/bicep curl - 12/14 reps, 13 kg barbell

B. 50 AMSU

Location: Wofford Benjo
Uniform: Winter APFU and a water source
Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Warm up

200 meter jog
10 arm circles forward
10 arm circles backward
7 inch worms
Arm overhead L & R stretch

Workout
5 Rounds for time
15 hand release pushups
200 meter run
15 ground to overhead
10 v ups
200 meter run
15 burpees
1 min rest
 
Accessory Work
45 sec side plank hold rest 15 secs
switch sides
45 sec side plank hold rest 15 secs
60 sec Plank Hold into 10 Knee to Elbow
15 Superman
90 sec Plank Hold into 20 knee to Elbow
20 Superman

Cool Down
Cadet lead PRT

LÄMMITTELY
3 kierrosta 30s./10s.
• Kyykky pumppailu
• Käsien nosto seinällä
• Farmarikävely
• Kyykky kävely kumpparin kanssa
• Soutu kumpparilla

KESTÄVYYS
Amrap 34

00:00-10:00
12 Sivukyykky levypainolla
12 (6+6) Pallon heitto seinään kylki edellä
2 x rappuskävely kp

Lepo 2min

12:00-22:00
12 (6+6) Tuulimylly
12 Sumo mave kk
12 Rengassoutu

Lepo 2min

24:00-34:00
12 Etuheilautus
12 Push press
12 Pull over kumpparilla

Rounds
10reps, 7reps, 5reps, 3reps

Squat snatch
Power clean
Push jerk
Hang clean + split jerk