Daily workout post

Baseplate · Post by **Baseplate** » September 23rd, 2008, 9:09 pm

What is a side leg squat is that the same as a one leg squat

Nomad · Post by **Nomad** » September 24th, 2008, 2:46 am

This is an example of a side-squat:

Nomad · Post by **Nomad** » September 24th, 2008, 2:47 am

DUG wrote:
42:15 The lunges killed me.

Good job. Everyone finds that one exercise they love to hate!

Nomad · Post by **Nomad** » September 25th, 2008, 8:02 am

Today's kick in the junk:

Three rounds of the following exercises (each for 1 minute) plus the run at the end:

Push-Ups

Medicine ball slams (40lbs medicine ball works best. Pick up, throw down.)

Hitting tire with a sledgehammer.

Pull Ups (switch up with chin-ups when you get smoked)

Box jumps (pick a two to three foot high box for this)

Kettlebell "Clean and Press" (use a KB that weighs about 1/4 of your BW)

Kettlebell/Dumbell walks (walk 50 yds with two KB or DB weighing 1/4 of your bodyweight each)

RUN FOR 0.5 miles

My time was 34:14.

Post em up, DEP's!

*Edited to fix distance and include KB C&P. Mea culpa. *

DUG · Post by **DUG** » September 25th, 2008, 2:26 pm

Ranger Nomad,

Time=42:29

Had to substitute three exercises: Pick up and slammed a 50lb db, 50 lb db swings for tire and sledge hammer, and did 30 lb db's for kb clean and press.

Nomad · Post by **Nomad** » September 26th, 2008, 7:40 am

DUG wrote:Ranger Nomad,

Time=42:29

Had to substitute three exercises: Pick up and slammed a 50lb db, 50 lb db swings for tire and sledge hammer, and did 30 lb db's for kb clean and press.

Good job. What's your heigh/weight?

DUG · Post by **DUG** » September 26th, 2008, 7:53 am

Ranger Nomad,

I'm 6' and weigh 157-160 lbs.

Nomad · Post by **Nomad** » September 27th, 2008, 7:58 am

Today's workout is a little more forgiving, but you should still break a good sweat.

Five rounds of the following three exercises, for one minute each:

10lb Ball wall throws Video Link / 40lb Medicine Ball slams (30 Sec each)

Side Squats

Push Ups

Take a 1 minute break after each round. Everything here is max effort.

I did a one mile cool down run after the workout. Total WO time should be 15 minutes, with five minutes of breaks tacked on.

Have at it.

DUG · Post by **DUG** » September 27th, 2008, 11:04 am

Ranger Nomad,

Completed in time allotted w/ run. I found a 6 lb. medicine ball, and substituted 50 lb dumbell throws for medicine ball. I'm going to have to order some proper medicine balls.

Nomad · Post by **Nomad** » September 27th, 2008, 11:31 am

DUG wrote:Ranger Nomad,

Completed in time allotted w/ run. I found a 6 lb. medicine ball, and substituted 50 lb dumbell throws for medicine ball. I'm going to have to order some proper medicine balls.

Good shit. Having the medicine ball really helps. It's hard to replicate its effect, even when using sandbags, db's etc.

These workouts should help with core strength, which you'll need when you're humping rucks, jumping, climbing walls and tossing people around. I'm going to start throwing in some more cardio in there too, just waiting for the temperatures to cool down a little bit. Running in the 100+ temperatures isn't good for you and it sucks!

Nomad · Post by **Nomad** » September 29th, 2008, 8:01 am

DUG (and anybody else who actually does PT...)....here's the new workout.

I think you'll get a kick out of this one. It will smoke your bags and won't take too long to complete. It is one round, no breaks other than you catching your breath and you are timed from beginning to end.

You will do 50 repetitions each of the following exercises, in sequence:

* 40lb Medicine Ball slams

* Burpees Burpee form video

* Jumping Pullups (Great video description)

* KB Swings (45lbs KB)

* Push Ups

* V-Ups

* Squats

* Hammer/Tire drill (L and R swing count for 1 complete rep)

My time was 20:19. Post em up!

The Holmchicken · September 29th, 2008, 8:32 am

Matt,
Thanks for posting these workouts. They make good warm ups for the real workout afterwards. Your bro, Eric

Just kidding dude. These are good workouts. I just stumbled on to this today, I'll start posting some numbers in a few. Here's one I did today, just give you a little variety.

50-40-30-20-10

Box Jumps ("24)
Glute Ham sit-ups
Wall Ball (20 lb)
Push ups

31:21

DUG · Post by **DUG** » September 29th, 2008, 4:30 pm

Ranger Nomad,

Time 22:19

Wasn't to standard though, still don't have a 40lb medicine ball. I made a medicine ball ("redneck ball") using a $4 rubber basketball, 20lb bag of sand, and a roll of duct tape. Used a 50 lb db for kb swings. I got me an old tire and bought a big ass sledge hammer. Thanks for posting these workouts. That was a good one.

Nomad · Post by **Nomad** » September 30th, 2008, 4:39 am

DUG wrote:Ranger Nomad,

Time 22:19

Wasn't to standard though, still don't have a 40lb medicine ball. I made a medicine ball ("redneck ball") using a $4 rubber basketball, 20lb bag of sand, and a roll of duct tape. Used a 50 lb db for kb swings. I got me an old tire and bought a big ass sledge hammer. Thanks for posting these workouts. That was a good one.

Good job. Once you get going on the hammer and tire drill, you'll be able to burn off a lot of frustrations!

Your motivation and pro-active approach towards these workouts is a good indicator of how you'll perform when asked to think outside of the box.

Keep up the good work.

Nomad · Post by **Nomad** » October 1st, 2008, 7:51 am

New workout for the day. It'll be comprised of a multitude of exercises, working different parts of your body.

In sequence, for one minute each exercises, no breaks until the first round is complete. Three rounds total. Take 90 seconds after the first round and 90 seconds after the second round. Drink a little bit of water and stretch. Maximum effort, but again remind yourself to use good form.

Here it goes:

Hammer/Tire drill

Steps with 35lb rucksack (Run up a flight of 12 steps/stairs and walk back down)

Jumping Jacks

Frog Jumps

8 Count Push Ups

V-Ups

Flutterkicks

Push Ups

Mountain Climbers

Your total time is 27 minutes of WO, 3 minute of combined breaks.

Have at it!