The Greeks and Persians arrived at the battlefield at roughly the same time. The Persian king sent his spies forward and found out exactly how small the Greek force was. He sent an emissary to negotiate surrender. The terms offered amounted to the Greeks being able to retire unmolested back to their homes in return for laying down their arms.
The response from the hopelessly outnumbered Spartan leader was recorded by the scholar Herodotus. The response was simple, "Molon Lebe" translated to "Come and Get them."
I have decided to change pace a little and mix in some Militaryathlete.com workouts...They seem to be a little more extended then CrossFit WODs, but maybe not quite as intense since you kinda need to pace yourself a little or you will get way burned out before you finish. They are a good mixture for this climate to build the essential muscle endurance and lung capacity needed to function at higher altitude. Check it out and work it in a few days a week...
May 15th
Military Athlete May 13th Workout
ENERAL MCCARTHUR
Obj: Strength/Work Capacity
Warm Up: 10-9-8-7-6-5-4-3-2-1
"The Exercise" @ 45#
SAM - Shoulder Mobility Exercise
First round = 10x "The Exercise", then SAM
Second round = 9x "The Exercise," then SAM, etc
Training:
(1) 6 Rounds (Used Chuck's weight)
8x Dead Lift @ body weight, then immediately (225#)
8x Broad Jumps
30 seconds rest
(2) 6 Rounds
5x Bench Press @ 85% body weight (185# BW)
5x Clapping push up
30 seconds rest
(3) 6 Rounds
5x Front Squats @ 85% body weight (155#)
5x Squat Jumps
30 seconds rest
(4) 6 Rounds
5x Push Press @ 75% body weight (135#x3 115#x3)
5x Whip Smash with a fast rope, or 5x strict pull ups, fast as possible but don't kip
30 seconds rest
May 16th
Military Athlete May 14th Workout
OVER SOLD, UNDER BOUGHT
Obj: Work Capacity
Warm up: 5 Rounds
20m Overhead Lunge Walk holding 12kg
10x Alligator push up
5x Pull ups
Training:
(1) 4 Rounds
300m Shuttle every 2:30 (averaged about 1:50)
********* Rest 5 minutes ************
(2) 10 Rounds (Finished with 99 total Burpees)
30 seconds burpees
30 seconds rest
(3) 3 Rounds
90 second ab bridge complex (30 sec. side, 30 sec. front, 30 sec. other side)
HAM - Hip Mobility Drill
May 17th
Diane
5:30...No lunch and on a call for 6.5 hours...no excuses though...
May 18th
Rest Day
May19th
3 Rnds
5x Clean & Jerk (155#)
10x Box Jump
15x KB Swing (1.5 pood)
6:17
2 Mile Run in PM. 16:37
May 20th
Military Athlete May 19th Workout
PUSHING. SHOVING.
Obj: Work Capacity - Extended
Warm up: 10 minute Sandbag Getup @ 80#
Training:
(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Thrusters @ 95#
GHD Situps
Slasher to Halos @ 16kg (each direction)
1st Round = 15x Thrusters, 15x GHD Situps, 30x Slasher-to-Halo (15x each dir.)
(2) 6 Rounds
10x Box Jumps
10x Dips
5x Pull ups (Strict)
30m Tire Drag or 8x Jingle Jangles (Did JJs)
43:30
May 21st
Rest Day
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