Our primary mission at the Pentagon is to support of the Department of Defense by providing a generalized fitness program to its employees. The utilization of basic barbells and body weight movements are designed to elicit a specific metabolic effect while keeping complexity of programming to a minimum.
Thursday, February 23, 2012 at 09:59AM every 30 seconds:
70% deadlift x1
inverted push up x1for each 30 second interval increase by 1 push up until 30 second time limit is exceeded
then
200m sprint
200m jog
rest 2 mins
repeat x3 and record best time
Tuesday, February 21, 2012 at 09:04AM Beginning in the High By Room (HBR), select weight(s) to take upstairs for one lap around the track. After completing the lap, return weights to HBR and select new weights. Record each weight combination to ensure you meet the required amount of accumulated weight (Women must carry a total of 200# around the track. Men 400#).
- 25 minute cut off time. Strategy and speed are key.
- Utilize dynamax balls, plates, KBs and DBs. More weight= fewer laps.
- Never use the same weight combination twice.
16/2, 14/4, 12/6, 10/8, 8/10, 6/12, 4/14, 2/16
Knees to Chest/ Burpees
Wednesday, February 15, 2012 at 09:37PM 1) As many rounds as you can in :12 of:
BW sumo deadlift x3
push ups x6
box jumps x9
2) Every Minute on the Minute (EMOM) for :12
Begin with 8 AKBS in first minute. Every minute go up by 2 KBS
End with tabata bar hangs
Monday, February 13, 2012 at 09:21PM At the track:
Row 200m/Run 200m (1 lap in outer lane)
KBS x 14/burpees x 14
Row 400m/Run 400m(2 laps)
KBS x 14/burpees x 14
Row 200m/Run 200m (1 lap)
KBS x 14/burpees x 14
Final Run time (in seconds) dictates how many jumping squats you owe (ie. if you run the 200m in :57, then you owe 57 jumping squats. So run fast).
In High Bay room:
Rest 2 mins in between each set of:
3-1 minute max ring dips (or holds). Hold ends when feet hit ground. Any time remaining in final hold will dictate how many pullups you owe.(ie. if your feet hit the ground at :28 seconds, then you owe 32 jpull-ups). If you dip, subtract last set of dips from 60 to get required pull-up count.
3-1 minute strict pull ups (or chin-up holds). Hold ends when arms break 90degrees. Final pullup count in last set (hold time left) will dictate how many one-leg pushups you owe.
3-1 minute lateral dumbell holds. Hold ends when arms break parallel. Remaining time in last hold will dictate how many barbell rows you owe.
Sunday, February 12, 2012 at 10:16PM Every 30 seconds:
225# DL x 1 + 1 burpee
add 1 burpee to each 30 seconds until you can no longer complete the required amount of burpees in the set amount of time.
then
Minutes 1:00-2:00
Perform 5 pull ups/ 5 kbs every 30 seconds
Minutes 2:00-4:15
Perform 7pull ups/7 kbs every 45 seconds
minutes 4:15-6:15
perform 9 pullups/ 9 kbs every minute
