September 11, 2012 Training Session

These colors still fly proudly!

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Front Squat: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

5 RFT:

  • 9 x goblet squats (53/35)
  • 11 x kettle bell swings (53/35)
  • 20 x box jumps (20”)
  • 1 muscle-up OR 1 x rope ascent to 15 feet
  • Run 400 meters

20 burpees when the round for your Service comes up:

1st Round = U.S. Army

2nd Round = U.S. Marine Corps

3rd Round = U.S. Navy

4th Round = U.S. Air Force

5th Round = U.S. Coast Guard

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