31 July 12

Warmup plus 3 rounds:
200m Run
10 x Push Ups
10 x Pull Ups
10 x Sit Ups

Strength
5-5-3-3-1-1 Hang Clean

Conditioning
50-40-30-20-10 for time:
Double Unders (sub Jumping Jacks, Squat Thrusts, or Run if no jump rope)
Medicine Ball Slams
Sit Ups

Stretch, Stretch, Stretch! Today seems kind of easy, but remember to push yourself! If you haven’t used a foam roller before, you should check it out. It will help keep your muscles and tendons elongated and prevent injuries. And as always…hydrate!

30 July 12

Warmup
Work up to 1RM Back Squat

Strength
5 x 5 Back Squat
5 x 15 Leg Press
5 x 10 Leg Curl

Stamina 5 rounds not timed:
3 x One-Legged Squat, each leg
10 x Max Height Explosive Squat Jumps
60 seconds Wall Sit

Conditioning AMRAP in 30 Minutes:
10 x Ring/TRX Push Ups
10 x Burpee Box Jumps
10 x Pull Ups
10 x Man Makers

Core
50 x GHD Sit Ups
50 x Arm Haulers
50 x Flutter Kicks, 4 count

Run 5k

Sorry for the missed post yesterday kiddos! I hope you took the day off, or found some internal motivation and came up with your own routine! Starting this week I’m going to try to incorporate some accessory stuff in the “Strength” portion. Remember to hydrate, especially now that we have a little heat wave. Stretch and eat healthy! Hit me up with comments or questions!

28 July 12

Warmup plus 5 rounds:
5 x Pull Ups
10 x Push Ups
15 x Air Squats

Strength 5 rounds:
10 x Bench Press
25m Rope Pull 100lbs

Conditioning
4-6-8-10-12-10-8-6-4
KB Swing
Box Jump
Burpees
DB/KB Shoulder Press

Core 2 rounds:
13 x Crunches
9 x Pulse Ups
12 x Leg Levers
13 x Side Crunches
16 x Bicycles 2-count

Today’s workout brought to you courtesy of Scott. The crew at that station should really like me after we do this haha!

27 July 12

Warmup plus:
Work up to 1RM Bench Press

Strength 4 rounds:
10 Bench Press 75%
15 Push Ups

Conditioning
“Murph”
1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run

Core
50 Hanging Leg Raise

Get ready for 31Heroes on August 4th! Workout hard friends!

26 July 12

Warmup plus 2 rounds:
20 x Jump Rope Rotations
10 x Push Ups
3 x Pull Ups
10 x Internal/External Shoulder Rotations

Strength 3 sets  total of each before moving on:
8 x BB Bent Row
8 x DB 1 Arm Bench Press
8 x Helicopter Pull Ups
10 x Seated Rows
10 x Cable Flyes
10 x Shrugs

Core 2 rounds:
12 x Bicycles
13 x Wide Leg Sit Ups
11 x Pulse Ups
26 x Russian Twists
20 x Leg Levers

Run 5k.

How did everyone do yesterday? I thought it was pretty fun, haha. As always, stretch, hydrate, and lift heavy!

25 July 12

Warmup

Strength
5 x KB Two Arm Swings, 3 rounds
5 x KB Get Ups, each side
8 x KB One Arm Clean, 2 rounds each side
5 x KB Windmill, 2 rounds
8 x KB One Arm Snatch, each side

30 x Push Ups (10 Diamond, 10 Normal, 10 Wide)

20 x Arm Haulers, 3 rounds

Conditioning 3 rounds for time with weight vest/Bulgarian bag:
25m Bear Crawl w/ bag
25 x Push Ups on bag
25m Bear Crawl w/o bag
25 x Squat Thrusts on bag
25m Bear Crawl w/ bag
25 x Push Ups w/ bag
25m Bear Crawl w/o bag
25 x Squat Thrusts w/ bag
2 minute rest

Core 2 rounds:
26 x Bicycles 2-count
25 x Crunches
18 x Russian Twists
10 x Weighted Side Bend
8 x Pulse Ups

Today’s workout might be one of the nastiest I’ve posted. I’ve unfortunately had a few days without the ability to workout, so I’m excited for this one! I told y’all to rest up! Hit this one hard with everything you’ve got! Drink lots of water and sports drinks, it’s hot out there! Post your results and comments!

24 July 12

Warmup

Conditioning
200 x Air Squats
Run 400m
20 x SB/KB Swing
Run 400m
20 x OH Squat with SB
Run 400m
20 x Burpees
Run 400m
20 x Pull Ups
Run 400m
20 x Box Jumps
Run 400m
20 x OH Walking Lunges with SB
Run 400m

Stamina
100 x Push Ups for time
100 x Sit Ups for time

I like this variation of Lumberjack because it can be done anywhere with whatever you have handy. Use a cinder block instead of a sand bag or do tire flips instead of burpees. It’s really up to you, but be sure to target all muscle groups. Hit it hard friends!

23 July 12

Spend 30 minutes stretching and relaxing. If you perform yoga, today would be a good day to do it. Then go for a 5k run.

I think this will effectively deal with a case of the “Mondays” and prepare you for the rest of the week!

22 July 12

Warmup

Technique
Work up to a heavy Snatch and a heavy Clean

Strength
10 x 10 Back Squat
10 x 10 Weighted Lunges

Core 3 rounds:
8 x Side Crunches
10 x Leg Levers
12 x Bicycles 2-count
10 x V-Ups

Simple day, but it should be heavy weight. Another rest day is around the corner so listen to your body. Remember to stretch and use a foam roller to keep your muscles elongated. Hit me up with any questions!

21 July 12

Warmup plus:
10 minutes of Sand Bag Get Ups

Strength
60 x DB Bench Press (any way you like: 6×10, 10×6…)

Conditioning “Fight Gone Bad”
5 rounds AMRAP:
1 minute Wall Ball 20/12
1 minute SDHP 75/55
1 minute Box Jump 24/20
1 minute Push Press 75/55
1 minute Row (sub jump rope, jumping jacks, etc)

Durability 2 rounds:
25 x Pulse Ups
20 x Bicycles
10 x Side Crunches
8 x Wide Leg Sit Ups
20 x Russian Twist

If you think you can hang, at the top of EVERY hour perform 30 Push Ups, 20 Sit Ups, and 10 Pull Ups to build calasthenic Stamina. Enjoy your weekend!