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.

  1. 21-15-9: Burpee / Wall Ball
  2. AMRAP: 5 pull up, 10 push up, 15 squats
  3. 21-15-9 Pushups and Run 250 meters
  4. 21-15-9 sit up/ Shoulder to overhead (45lbs)
  5. 21-15-9 Kettle Bell Swing/ Sumo- Deadlift-Highpull

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*12-1 post your scores in the comments section of this post

12 responses »

  1. Jeff says:

    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!

  2. Kyle Jones says:

    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

  3. Hartman says:

    •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.

  4. Gabe Michael says:

    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

  5. Kelly Zook says:

    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

  6. Suarez says:

    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

  7. Brian Hoffer says:

    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

  8. Rocky Fasani says:

    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

  9. James Vincent says:

    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!

  10. Kornweibel says:

    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

  11. Ayako says:

    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

  12. Chris Anaya says:

    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

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