The Bayonet - Military Fitness

Starting tomorrow, we will be hosting ACFT-Focused training for currently serving Servicemembers every Tuesday and Thursday from 7-8am.

Our training program includes a focus on training proper deadlift form, as well as a variety of workouts to improve your performance on the other events of the ACFT.

Don't let the October test sneak up on you, be prepared to rock it!

Guest Bodyweight WOD courtesy of Fort McGuire Crossfit!

4/17/2020

Regular WOD

Wendler Front Squat Week 2
Front Squat 1x3 at 70% 1RM
Front Squat 1x3 at 80% 1RM
Front Squat 1x3+ at 90% 1RM

Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Bodyweight WOD

Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

4/16/2020

Regular WOD

Wendler Back Squat: Week 2
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Bodyweight WOD

3 RFT: Squat Jumps, Sandbag Runs, Burpees and 5 more
3 rounds for time of:
20 Squat Jumps
Sandbag Run, 35 lbs, 100 m
20 Burpees
Sandbag Run, 35 lbs, 100 m
20 Bicycle Crunches
Lateral Plank Walk, 50 ft
20 Push-ups
Lateral Plank Walk, 50 ft

4/15/2020

Regular WOD
Wendler Deadlift: Week 2
Deadlift 1x3 at 70% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x3+ at 90% 1RM

Hope
3 rounds, 1 min per station, of:
Burpee
Power Sn**ch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Bodyweight WOD

AMRAP 20 mins: Handstand Push-ups, Push-ups, Alternating Pistols and 200 m
Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
15 Push-ups
20 Alternating Pistols
Run, 200 m

4/14/2020

Regular WOD

Wendler Bench Press: Week 2
Bench Press 1x3 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3+ at 90% 1RM

Baseline x3
3 rounds for time of:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Rest 3 mins

Bodyweight WOD
3 RFT: Leg Lifts, Push-ups, Air Squats and Wall Sits
3 rounds for time of:
30 Leg Lifts
30 Push-ups
30 Air Squats
Wall Sit, 30 secs

4/10/2020

Wendler Front Squat Week 1
Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 75% 1RM
Front Squat 1x5+ at 85% 1RM

AMRAP 20 mins w/ Buy-in: 800 m, Burpee Box Jump Overs, Pull-ups and Goblet Squats
In 20 mins do:
Run, 800 m
then in the remaining time, AMRAP of:
10 Burpee Box Jump Overs
10 Pull-ups
10 Goblet Squats, 35 lbs

Bodyweight WOD
"Tabata" - Push-ups, Plank Holds, Air Squats and 2 more : 8 x 20 secs / 10 secs
Tabata Push-up
Tabata Plank Hold
Tabata Air Squat
Tabata AbMat Sit-up
Tabata Ski Jumper

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

4/9/2020
Wendler Back Squat: Week 1
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5+ at 85% 1RM

Support Your Local Box Fundraiser - Workout 1
Complete as many rounds as possible in 10 mins of:
10 Air Squats
9 R Arm Dumbbell Sn**ches, 50/35 lbs
10 Push-ups
9 L Arm Dumbbell Sn**ches, 50/35 lbs

Bodyweight WOD
Run : 5x 400 m
Each for time:
Run: 5x 400 m

1:1 work/rest

4/8/2020

Wendler Deadlift: Week 1
Deadlift 1x5 at 65% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x5+ at 85% 1RM

Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

Bodyweight WOD
10 RFT: Push-ups and Sprints
10 rounds for time of:
15 Push-ups
Sprint, 100 m

4/7/2020
Wendler Bench Press: Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Bodyweight WOD
Chipper: 1 mi, Push-ups, 1 mi and 4 more
For time:
Run, 1 mi
50 Push-ups
Run, 1 mi
50 Air Squats
Run, 1 mi
20 Handstand Push-ups
Run, 1 mi

4/6/2020

Wendler Shoulder Press: Week 1
Shoulder Press 1x5 at 65% 1RM
Shoulder Press 1x5 at 75% 1RM
Shoulder Press 1x5+ at 85% 1RM

Karen
For time:
150 Wall Balls, 20/14 lbs, 10/9 ft

Bodyweight WOD
Chipper: Push-ups, AbMat Sit-ups, Air Squats and Sprints
For time:
50 Push-ups
50 AbMat Sit-ups
50 Air Squats
Sprint, 400 m

4/3/2020

Regular WOD:
Wendler Front Squat Week 4
Front Squat 1x5 at 40% 1RM
Front Squat 1x5 at 50% 1RM
Front Squat 1x5 at 60% 1RM

For time:
10 Sn**ches, 115/80 lbs
15 Burpees
10 Cleans, 115/80 lbs
15 Box Jumps, 30/24 in
10 Jerks, 115/80 lbs
15 Burpees
10 Thrusters, 115/80 lbs
15 Box Jumps, 30/24 in
10 Front Squats, 115/80 lbs
15 Burpees
10 Bear Complexes, 115/80 lbs

Bodyweight WOD:
"Loredo"
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m