Archive for August, 2012

Warmup

Strength 5×5 for everything
Hang Clean
Front Squat
Press
Deadlift
Bench Press

Conditioning
4 mile run! Try to make the last 2 miles faster than the first 2!

30 Aug 12

Posted: August 30, 2012 in Workouts
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Stamina
5 x 10 Push Ups
5 x 10 Sit Ups
5 x 5 Pull Ups
75 x SDHP
8 x 20 Hill Sprints

29 Aug 12

Posted: August 29, 2012 in Workouts

Today is an active recovery day. Just go bike, run, or swim at a comfortable pace. You should feel energized afterward and not burned out. Practice some stretching or yoga and prepare meals for the rest of the week. Enjoy!

Warmup plus 2 rounds:
20 x Jumping Jacks
6 x Walking Lunges
6 x Side Lunges
3 x Frog Jumps

Technique
3 rounds x 5 Hang Cleans

Stamina 3 rounds:
10 x OH Lunges
6 x OH Squats
400m Farmer’s Carry
6 x BB Row

Core 2 rounds:
30 x Russian Twists
1 min Plank
13 x Crunches
10 x V-Ups
24 x Sit Ups

Warmup plus 2 rounds:
20 x Double Unders
6 x Spiderman Push Ups
3 x Pull Ups

Strength
5 x 5 Squat
5 x 10 Lunges
5 x 25m Forward Tire Drag

Conditioning 5 rounds for time:
20 x Pistols
400m Farmer’s Carry
30 x Box Jumps
Pull Ups to failure

Core 4 rounds:
20 x Legs Flat Sit Ups
10 x V-Ups
10 x K2E

This marks the beginning of another cycle of heavy strength training. Load up the bar and go as heavy as you can!

Warmup

Strength
50 x KB Swings

10 minutes:
3 x KB Clean
3 x KB Front Squat
3 x KB Push Press

4 rounds:
10 x KB Row
20 x Pull Ups
10 x KB Snatch

Stamina
100 x Flutter Kicks
30 x Diamond Push Ups
80 x Flutter Kicks
20 x Diamond Push Ups
60 x Flutter Kicks
10 x Diamond Push Ups
50 x Dips
50 x K2E

Duarability
Fartlek run 1-2 miles

 

Warmup
Get a good, full stretch and jog in because we’re going to have an event filled workout today!

Strength
3 x 5 Deadlift (light weights for deload)
5 x 12 Good Mornings
5 x 10 Hanging Leg Raises

Conditioning
50m Bear Crawl
400m Run
25 x Jumping Lunges
400m Run
1-10 Push Up/SB Shoulder Press Pyramid (perform 1 PU and 1 sandbag press, then 2 each, then 3, until 10 and then all the way back down)
400m Run
800m Farmer’s Carry
200m Weighted Run (dragging a dumbbell, kettlebell, tire, sled behind you)
50m Backwards Drag (again a tire would be perfect here)
50 x ECBB

Just remember there’s somebody out there that can no longer do what we do or has paid the ultimate price. Do this for them! Never Forget!

Warmup
Perform a few rounds of:
Run 200m
1 min HSPU hold

Strength
3 x 5 Press (light weights)
5 x 15 Dips
5 x 10 Pull Ups

Stamina
75 x Plyo Push Ups
400m Walking OH Lunges

Durability
100 x Flutter Kicks
100 x Sit Ups

Run 5k.

This is the second of four deload trainings this week. Use lighter weights and really try to get some flexibility. Consider using a foam roll and/or a longer warmup session.

22 Aug 12

Posted: August 22, 2012 in Workouts
Tags: , , , ,

Warmup

Strength
3 x 5 Squat (Deload week)
3 x 15 Leg Press
3 x 10 Leg Curl

Stamina 5 rounds:
10 x OH Squat
1 min Farmer’s Carry

Conditioning 3 rounds for time:
50 x Air Squat
7 x Pull Ups
10 x Hang Power Clean

50 x Hanging Leg Raises
1 min Plank
26 x Russian Twist
12 x V-Ups
20 x Leg Levers
13 x Bicycles
13 x Crunches

Deload week means use lighter weights to give your muscles and your mind a little break in preparation for another heavy cycle. Stretch and stay loose! Hydrate! And keep up the hard work!

Warmup
Run 400m, focus on your shoulders, perform some light calisthenics.

Strength
5 x 5 Bench Press
5 x 15 DB Bench
5 x 10 DB Row

Conditioning for time:
Run 800m, 21 Pull Ups, 21 Thrusters
Run 400m, 15 Pull Ups, 15 Thrusters
Run 200m, 9 Pull Ups, 9 Thrusters

Core
100 x Flutter Kicks
100 x Arm Haulers

2 rounds:
20 x Crunches
24 x Wide Leg Sit Ups
40 sec Side Planks
20 x Bicycles
50 sec Plank
13 x Leg Levers