10/18/12
Today 12-1 was given a series of short workouts to be completed as fast as possible within a 5 minute window. If you finish first, encourage your fellow cadets until they finish or the 5 minutes expire, then take a 2 minute rest and move to the next workout station.
- 21-15-9: Burpee / Wall Ball
- AMRAP: 5 pull up, 10 push up, 15 squats
- 21-15-9 Pushups and Run 250 meters
- 21-15-9 sit up/ Shoulder to overhead (45lbs)
- 21-15-9 Kettle Bell Swing/ Sumo- Deadlift-Highpull
*12-1 post your scores in the comments section of this post
Local 1592 Fitness Training 
Hard workout, couldn’t finish the 21-15-9 wall ball burpees in the 5 minutes but finished everything else. Thanks coach looking forward to more on monday!
1.21-15-9: Burpee / Wall Ball- 4:38
2.AMRAP: 5 pull up, 10 push up, 15 squats- Resuls 25 pullups,50 pushups, 69 Squats
3.21-15-9 Pushups and Run 250 meters- 2:25
4.21-15-9 sit up/ Shoulder to overhead (45lbs) 3:48
5.21-15-9 Kettle Bell Swing/ Sumo- Deadlift-Highpull- 3:05
•Push up + 250m run – 2:20
•40LB kettle bell swing + sumo dead lift high pull – 3:24
•AMRAP pull up, push up, squat – 45 pull up, 80 push ups, 120 squats completed in 5 min
•shoulder press + sit up – 3:06
•burpee + 20lb wall ball – 4:57
Great workout, strong work everyone.
Push Press / Sit Ups – 2:10
Push ups / 250 Meter Run – 3:11
Med Ball / Burpee – 4:34
Kettle Swing / Sumo Dead Lift High Pull – 4:10
AMRAP Pull Up / Push Ups / Air Squats – 3 2/3 ‘s Rounds
Push Press / Sit Ups – 2:20
Push ups / 250 Meter Run – 3:18
Med Ball / Burpee – didn’t make it was starting last set of burpees at time
Kettle Swing / Sumo Dead Lift High Pull – 4:50
Rubber Band Pull Up / Push Ups / Air Squats – 3 Rounds
Excellent work out! Will work hard to improve times and be able to finish everything
1. Wall Ball: 21-15-9 / Burpees: 21-15- timed out at last 9
2. Push-Ups / 250 M sprint: 2:30
3. Kettle Swing / Sumo Deadlift: 3:45
4. AMRAP: 5 rounds
5. Shoulder Press / Sit-Up: 21-15-timed out at last set of both
1.21-15-9 Kettle Bell Swing/ Sumo- Deadlift-Highpull- Completed
2.AMRAP 5 pull up, 10 push up, 15 squats- Resuls 30 pullups,60 pushups, 80 Squats
3.21-15-9 sit up/ Shoulder to overhead (45lbs) Time-2:11
4.21-15-9 Burpee / Wall Ball Time- 4:10
5.21-15-9 Pushups and Run 250 meters Time- 2:09
1) pushup/run: 2:20
2) shoulder press/situps: 2:02
3) pullups/pushups/squats: 7 rds. + 5 pullups
4) swings/SDHP (53lb): 3:15
5) wall balls/burpees: 4:48
Kettle bell swing 21-15-7
Kettle bell high lift 21-15 max time
Shoulder press/situps
21-15-9 each at 3:30
Pullups 5 x 2 (with band)
Pushups 10 x 2
Squats 15 x 3
Med ball 12-15
Burpees 21-3
Max time
Pushups 21-15-9
Laps 3
Time 3:34
Ready to try this one again!
Wall Ball/Bupees : Did not finish, down to last 3 @ 5:00
Push-Ups/ Sprint : 3 minutes left
Kettle Bell/Sumo : 1:10 left
AMRAP: 3 Rounds
Press/ Sit-Ups: 45 Seconds left
KB swing/sumo DL high-pull: (won this round!)
pull-ups/pushups/squats: 2 full rounds plus 5 pull-ups and 2 pushups
push press/sit-ups: 2:23
wall ball/burpees: 21, 15 burpees/10 wall balls
pushups/run around tower: 2:45
Push press, sit ups: 2:30
AMRAP 5 pull ups, 10 push ups, 15 squats: 3.5 sets
Burpies, Wall balls: finished at the bell! 5:00
Pushups +1 lap: 3:32
KB swings, SDHP: 4:35