Stars Earn Stripes Special Thrash Session 13August2012

So today is a special workout to commemorate the airing of NBC’s explosive new show Stars Earn Stripes! I hope you like the show and enjoy doing the workout that will prepare you for our Amphibious Assault mission. A special work out will be posted for each mission!

Warm Up:
400m Run/500m Row/800m Bike
Dynamic Range of Motion
10 Caterpillars
10 Lunges with a twist
10 Cats and Dogs
10 Hip Thrusters
10 Push Ups
10 Pull Ups
10 Sit Ups
Burgener Warm Up

Weight Training: Deadlift 5X5X5X5X3X1

Set of 5 @ 70%
Set of 5 @ 75%
Set of 5 @ 80%
Set of 5 @ 85%
Set of 3 @ 90%
Set of 1 @ 100%

Work out: “Amphibious Assault”

If you do not have a pool substitute a 400m Run for the 200m Swim.

5 rounds for time
200m Swim
50m Bear Crawl
20 Walking Lunges with 45lbs Overhead
10 Slam Balls
5 Burpees

Workout explained:
200m Swim/400m Run – Insertion was helo casting and swimming to a zodiac
50m Bear Crawl – We low crawl under barbwire
20m Walking Lunges w/weight overhead – Simulating getting stuck in the mud and carrying the box.
10 Slam Balls – We use a tool to breach the door to the shed and slam balls are an explosive movement using similar muscles.
5 Burpees – Because they suck!

Cool Down:
400m Run/500m Row/800m Bike
Static Stretch
Roll out on Lacrosse Ball or Foam Roller
Ice down sore joints

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