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Our primary mission at the Pentagon is to support the Department of Defense by providing a generalized fitness program to its employees. The utilization of basic barbell and body weight movements are designed to elicit a specific metabolic effect while keeping complexity of programming to a minimum.  This class is offfered at the Pentagon Athletic Center, in the High Bay Room on Tuesdays and Thursdays, 0645-0745.

Thursday
Jul192012

FOREVER 29

500m row

50 KBS (a)

40 sit ups

30 burpees

20 pull ups

500m row

Thursday
Jul122012

ROLLUP

TUES:

In 3 mins:

10 pull ups

10 push ups

10 bodyweight squats

-rest 3 mins-

In 5 mins:

5 pull ups

5 push ups

5 bodyweight squats

-rest 5 mins-

In 10 mins:

3 pull ups

3 push ups

3 body weight squats

 

THURS:

20-15-10-5

thrusters (75/45)

kbs (45+/ 25+)

toes to bar

 

Friday
Jul062012

8 MINS

8 minutes at each station, repeating series as many times as possible, and recording total number of rounds completed. Rest 3 minutes before changing stations.
Station 1:
4 HSPU
6 Toes to Bar
8 Jumping Squats

Station2:
5 burpee broad jumps
7 med ball cleans
9 sit ups

Tuesday
Jul032012

MID-WEEK MEDLEY

1 min KTE test

4 rounds of:

25 bodyweight squats

400m run

10 alternating KBS

10 clapping push ups

Wednesday
Jun272012

TRAX

5 mins of :30 on/ :30 rest chin up holds
5 rounds of:
100m sprint
20 bw squats
100m sprint
20 mountain climbers