23.05.13:

Warfighter Strength: 
Type: Strength, Power-Endurance
Warm-up w/ some stuff
Then...
RMM Ladder
10 x RMM @ 2 x 20#
8 x RMM @ 2 x 20#
6 x RMM @ 2 x 30#
4 x RMM @ 2 x 30#
3 x 2 x RMM @ 2 x 50#
Then...
60 Sec ME Hang Cleans @ 2 x 50# DBs +
60 Sec ME Rack Squats @ 2 x 50# DBs +
60 Sec ME Push Press @ 2 x 50# DBs
3 Min Rest
Three Rounds
Then...
7 x Overhead Lunges @ 2 x 50# +
14 x Split Jumps
Four Sets
Then...
Cool-Down

04.05.13:

Warfighter Strength:
Type: Power, Strength-Endurance
Warm-up w/ TRX - 10 Min
Then...
3 x 10 KB Long Cycle RT @ 72# KB
3 x 10 KB Long Cycle LT @ 72# KB
Then...
ME x KB Long Cycle RT @ 72# KB
ME x KB Long Cycle LT @ 72# KB
Then...
5 x Lunges @ 2 x 30# DBs +
5 x Push Press @ 2 x 30# DBs
For 400m
Then...
Cool-Down

27.04.13:

Kettlebell Pentathlon

Event 1: Clean
Event 2: Long Cycle
Event 3: Jerk
Event 4: Half Snatch
Event 5: Press

6 Min Execution for Each Event
5 Min Rest Between Events

Competition Rules:

• If two players achieve max reps within the allotted execution time, the player with the fastest time wins.
• Unlimited switching of hands
• Variable choice of weights from 8KG-72KG
• Score is weight factor multiplied by reps
• Long Cycle, Push Press, and Jerk cannot be substituted for one another or a no-count will be issued

Weight Factors:

• 8KG = 1
• 12KG = 1.5
• 16KG = 2
• 20KG = 2.5
• 24KG = 3
• 28KG = 3.5
• 32KG = 4

Scoring Examples:

• Clean @20KG = 72reps x 2.5 = 180
• LongCycle Press @12KG = 48reps x 1.5 = 72
• Jerk @16KG = 72reps x 2 = 144
• Half Snatch @16KG = 96reps x 2 = 192
• Push Press@12KG = 60reps x 1.5 = 90
• Total Score: 678

24.04.13:

Warfighter Strength:
Type: Strength, Power
KB Warm-up
10 x RTW +
10 x Goblet Squats +
10 x RTW +
10 x Goblet Squats
Four Sets @ Light KB
Then...
Kettlebell Sport
2 Min Long Cycle, RT @ 72# KB +
2 Min Long Cycle, LT @ 72# KB +
1 Min Rest
Three Rounds
Then...
2 Min Snatch, RT @ 72# KB +
2 Min Snatch, LT @ 72# KB +
1 Min Rest
Three Rounds
Then...
Cool-Down


Warfighter Dev:
Type: Metcon, Endurance
Metcon Warm-up
Then...
ME x Pull-Ups
ME x Push-Ups
ME x Dips
1 Min Rest
Three Rounds
Then...
45 Min Ride/Row/Run @ LSD Pace
Then...
Cool-Down

23.04.13:

Warfighter Barbell:
Type: Power
Barbell Warm-up
Then...
Work up to 80% Power Clean 1RM
Then...
5 x 10:50
10 Sec ME Power Clean
50 Sec Rest
Then...
Cool-Down


Warfighter Dev:
Type: Intervals
Warm-up
10 Min Run @ Easy Pace
20 Min Running Skill/POSE Drills

• Forward Lean Drill
• Heel Kiss Drill
• Brace & Release Partner Drill
• Heel Kiss & Forward Lean Drill

Then...
3M:4M Tempo Repeats
3 Min @ 85-90% Race Pace
4 Min Rest
Five Rounds
Then...
Cool-Down