Tuesday, 16 September 2014


Tuesday:

Meet at 0530 at the corner of the Comm's house.

WOD: Lee Gate Run

Every 4:00 you will stop and complete exercises as follows (please don’t do these in the middle of the road, move to the sidewalk):

4:00 - 10 push ups
8:00 - 10 sit ups
12:00 - 10 air squats
16:00 - 20 push ups
20:00 - 20 sit ups
24:00 - 20 air squats
28:00 30 push ups
....
 Get it?  Motivation to run faster!

Monday, 15 September 2014

Meet at 0530 in the powerlifting room...


Monday:

Strength

Squat 3×5 (60% + 20 lbs to last workout)
Press 3x5 (60% + 10 lbs to last week)

Conditioning

Complete 4 rounds: (scale as necessary)

225 lbs Bench Press – max reps
Strict Pull Ups – max reps
20 lbs Medicine Ball Sit Up Throws – 15 reps

Saturday, 13 September 2014


Saturday:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

2/1.5 pood Russian KB Swings
Sprint 100 yards

Complete the following rep scheme with the KB swings. Between each set of reps, complete one 100 yard sprint.

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Friday, 12 September 2014


Friday:

Meet at 0530 in the Powerlifting Room…

Power Clean 5×3 (use 60% 1RM and use perfect form)

Bench 3 x 5 (use 60% 1RM and use perfect form)

Then…move to ’62 room for…

Complete 4 rounds for time:

50/35 lbs DB Hang Power Clean – 10 reps
Dynamic Push Ups – 10 reps (see video for proper progression assessment)
50/35 lbs DB Hang Power Clean – 10 reps
Seated Med Ball Throws – 10 reps (throw against wall at top of sit-up, catch, and  then go down)


https://www.youtube.com/watch?v=cp8C9wK7UcM

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Thursday, 11 September 2014


Thursday:

Meet at 0530 in Hayes Gym…
The West Point Black and Gold Functional Fitness Team would like to invite you all to our 9/11 Memorial Rope Climb.  The event will be in Hayes Gym starting at 0530 until complete.  As a group, we will collectively climb 2,730 feet to represent the total height of the twin towers combined.


Please wear whatever you would like to climb in, either ACUs or IPFU with long socks and good shoes for climbing.

Wednesday, 10 September 2014


Wednesday:

Meet at 0530 in the Powerlifting Room…

Squat 3×5 (use 60% 1RM and use perfect form)
Deadlift 5 RM (use 60% 1RM and use perfect form)

then…

12, 9, 6 reps of:

50/35 lbs Dumbbell Thrusters
2/1.5 pood Russian Kettlebell Swings
Strict Pull Ups

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Tuesday, 9 September 2014

Meet at 0530 at Shae stadium track...

6 x 400m intervals, rest 2 minutes between

Then...on the field

10 rounds for time of:
15 push-ups 

100-meter sprint