Archive for August, 2012


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

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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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

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

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!


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

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

Fartlek run 1-2 miles


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

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

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!

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

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

75 x Plyo Push Ups
400m Walking OH Lunges

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
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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!

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

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

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