WEEKLY CHALLENGE ARCHIVE

7/22/2018

As Many Rounds as Possible (AMRAP) in 20 Minutes

10 Burpees
15 Sit-ups
400 Meter Run

 

7/29/2018

5 Rounds for Time.

5 Pull-ups
10 Pushups
20 Sit-ups
30 Air Squats

 

8/12/2018

As Many Rounds as Possible (AMRAP) In 20 Minutes

5 Pull-ups
10 Push-ups
15 Air Squats

8/19/2018

2 Rounds for Time

50 Mountain Climbers

40 Sit-ups
30 Burpee’s
20 Push-Ups
10 Rocket Jumps

 

8/26/2018

AFSW STAN/EVAL
Max Effort Pull-ups in 1 min.
2 min rest
Max Effort Sit-ups in 2 min.
2 min rest
Max Effort Push-ups in 2 min.
10 min rest
3 Mile Run for Time
30 min rest
PJ, CCT, SOWT, TACP 1000m Lead Arm Trail Arm (Fin)

9/2/2018

6 Rounds for Time
400 Meter Sprint
20 Push-ups
20 Air squats
20 Sit-ups
1 Minute Rest Between Rounds

 

9/9/2018

Complete the Following for Time
10 Pull-ups To Start The Workout (Buy-In)

Then
21 Burpees, 21 Butterfly Sit-ups
15 Burpees, 15 Butterfly Sit-ups
9 Burpees, 9 Butterfly Sit-ups

9/16/2018

 

For Time

 60 Pushups

400 Meter Run

 40 Pushups

800 Meter Run

 20 Pushups

1 Mile Run

9/23/2018

Pull Push Pyramid Set

 

1 Pull-ups / 2 Push-ups

2 Pull-ups / 4 Push-ups

3 Pull-ups / 6 Push-ups

4 Pull-ups / 8 Push-ups

5 Pull-ups / 10 Push-ups

6 Pull-ups / 12 Push-ups

7 Pull-ups / 14 Push-ups

8 Pull-ups / 16 Push-ups

 

2 Min Rest

 

8 Pull-ups / 16 Push-ups

7 Pull-ups / 14 Push-ups

6 Pull-ups / 12 Push-ups

5 Pull-ups / 10 Push-ups

4 Pull-ups / 8 Push-ups

3 Pull-ups / 6 Push-ups

2 Pull-ups / 4 Push-ups

1 Pull-ups / 2 Push-ups

9/30/2018

 

3 Rounds For Time

800 Meter Run

50 Air Squats

10/07/2018

 

Complete 3 Rounds For Total Number of Reps

 

Max Effort Pull-ups

2 Minute Rest

 

Max Effort Sit-ups

2 Minute Rest

 

Max Effort Push-ups

3 Minute Rest Between Rounds

10/14/2018

 

Intervals

 

600 Meters Sprint (3 Reps)

3 Minutes Between Reps

 

400 Meters Sprint (3 Reps)

2 Minutes Between Reps

 

200 Meters Sprint (3 Reps)

1 Minutes Between Reps

10/21/2018

Complete the following for time

1 Mile Run

75 Burpees

1 Mile Run

10/28/2018

AFSW Practice Eval

 

Max Effort Pull-ups in 1 min

2 min rest

 

Max Effort Sit-ups in 2 min

2 min rest

 

Max Effort Push-ups in 2 min

10 min rest

 

3 Mile Run for Time

30 min rest

 

PJ, CCT, SOWT, TACP 1500m Lead Arm Trail Arm (Fin)

11/04/2018

 

Run 1 Mile, Max Effort

 3 Minute Rest

 

6 Rounds For Time:

10 Pushups

10 Air Squats

10 Sit Ups

 3 Minute Rest

 

Run 1 Mile, Max Effort

11/19/2018

 

As Many Rounds as Possible

(AMRAP) in 30 Minutes

15 Burpees
20 Sit-ups
800 Meter Run

11/26/2018

As Many Rounds as Possible (AMRAP) In 20 Minutes

 

5 Pull-ups


10 Push-ups


15 Air Squats

20 Sit-ups

12/13/2018

Run a 5K For Time

 

On a standard outdoor track (400 meters),

12.5 laps equals a 5K.

01/15/2019

 

Complete The Following In Order

For Time

800 Meter Run

75 Burpees

800 Meter Run

 

50 Burpees

 

800 Meter Run

 

25 Burpees

03/12/2019

Complete The Following In Order

For Time

 

 

50 Squats

50 Cal Row

 

40 Squats

40 Cal row

 

30 Squats

30 Cal row

 

20 Squats

20 Cal row

 

10 Squats

10 Cal row

 

Note: Row can be substituted by running,

500/400/300/200/100 meters

03/19/2019

TABATA + 5K

 

Do 8 rounds of the listed exercise.

20 seconds of work followed by 10 seconds of rest equals 1 round.

Rest 1 minute between exercises.

 

Iron Mikes

https://www.youtube.com/watch?v=y37pypw0nH4

 

1 min rest

 

Pushups

 

1 min rest

 

Sit-ups

 

1 min rest

 

Burpees

 

3 min rest

 

 

Run a 5K For Time

 

On a standard outdoor track (400 meters),

12.5 laps equal a 5K.

08/04/2019

10 Rounds for Time

25 Pushups

100-meter sprint

40 Air Squats

100-meter sprint

 

The sprint is not a recovery run.  If done right it should spike your heart rate.  Use the calisthenics on either side of the run to control your breathing and work through the heart rate increase

08/11/2019

6 Rounds for Time

400m Run

25 Air Squats

25 Reps of:

 

R1: Pull-ups

R2: Sit-ups

R3: Burpees

R4: Walking Lunges  25 per leg

R5: Push-ups

R6: 8 Count Body Builders

08/30/19

 

 

10 Rounds for Time

25 Pushups

100-meter sprint

40 Air Squats

100-meter sprint

 

The sprint is not a recovery run. If done right it should spike your heart rate. Use the calisthenics on either side of the run to control your breathing and work through the heart rate increase

 

09/06/19

 

 

6 Rounds for Time

400m Run

25 Air Squats

25 Reps of:

 

R1: Pull-ups

R2: Sit-ups

R3: Burpees

R4: Walking Lunges 25 per leg

R5: Push-ups

R6: 8 Count Body Builders

09/13/19

Complete For Time

 

1 Mile Run

15 Pull-ups

30 Push-ups

60 Sit-ups

1/2 Mile Run

15 Pull-ups

30 Push-ups

60 Sit-ups

1 Mile Run

09/20/19

Complete for Time

Accumulate 20 Minutes of 90 Degree Wall Sit

-Hands off thighs. Hips at or below knee

-Each break in the Wall Sit Candidate will complete:

-10 Pullups

-15 Knee to Elbows

-25 Pushups

-Goal of workout is to complete the 90 Degree Wall Sit in as few rounds as possible

09/27/19

Complete Workout for Max Distance

6-Minute Max Distance Run

5-Minute Rest

5-Minute Max Distance Run

4-Minute Rest

4-Minute Max Distance Run

3-Minute Rest

3-Minute Max Distance Run

2-Minute Rest

2-Minute Max Distance Run

1-Minute Rest

1-Minute Max Distance Run

 

Score is total distance ran across all rounds.

10/04/19

Complete Workout For Time

 

1 Mile Run

 

Pull-up, Push-up, Air Squat Pyramid

 

1 Pull-up

3 Push-up

5 Air squats

 

2 Pull-ups

6 Push-ups

10 AS

 

3 Pull

9 Push

15 AS

 

Follow pattern to 10 Pullups, 30 Pushups, and 50 Air Squats and then descend back down the pyramid to 1 Pullup, 3 Pushups, 5 Air Squats.

1 Mile Run

10/11/19

12 Minute AMRAP

200m Shuttle Run (50m increments)

6 Burpees Pullups

 

**Pullup should start from the dead hang**

10/18/19

Every 2:00 For 14:00 Complete

20 Pushups

Max distance Run in remaining time

 

There is not rest period. Every two minutes the runner will stop and do 20 pushups as fast as possible. Workout is judged by max distance ran in that 12 minutes.

10/25/19

5 Rounds For Time

 

10 Goblet Squats (if no weight available complete 30 Air Squats)

10 Box Jumps (If no box is available complete 10 Iron Mikes per leg)

10 Pushups

10 Pullups

10 Situps

11/01/19

10 Rounds For Time

 

20 8-Count Body Builders

50 ft Bear Crawl

20 4- Count Flutter Kicks

11/08/19

Complete the Following for Time
10 Pull-ups To Start The Workout (Buy-In)

Then
21 Burpees, 21 Butterfly Sit-ups
15 Burpees, 15 Butterfly Sit-ups
9 Burpees, 9 Butterfly Sit-ups

11/15/19

Intervals

 

600 Meters Sprint (3 Reps)

3 Minutes Between Reps

 

400 Meters Sprint (3 Reps)

2 Minutes Between Reps

 

200 Meters Sprint (3 Reps)

1 Minutes Between Reps

11/22/19

3 Rounds For Time

800 Meter Run

50 Air Squats

11/29/2019

Complete The Following In Order

For Time

  

50 Squats

50 Cal Row

 

40 Squats

40 Cal row

 

30 Squats

30 Cal row

 

20 Squats

20 Cal row

 

10 Squats

10 Cal row

 

Note: Row can be substituted by running,

500/400/300/200/100 meters

12/06/2019

Run a 5K For Time

 

On a standard outdoor track (400 meters),

12.5 laps equals a 5K.