Rule #40

“Do not put too much value on stuff.”

30 Oct 12

Warmup

Strength
5 x 5 Deadlift
5 x 10 Good Morning
5 x 15 Hanging Leg Raise

Conditioning 3 rounds for time:
Run 400m
21 x KB swing
12 x Pull Ups

Core 5 rounds:
16 x Leg Levers
9 x Crunches

Today was tough to pick, but I’ve scheduled a lot of calisthenics lately so I opted for strength. But if you want a crazy workout, go check out yesterday’s workout at Failure To Train.

Rule #39

“Find something you are willing to die for.”

29 Oct 12

Warmup

Strength
5 x 5 Shoulder Press
5 x 10 Dips
5 x 15 Chin Ups

Stamina
30 x Mountain Climbers
30 x Sit Ups
30 x Push Ups

Conditioning 5 rounds for time:
1 min OH Squat
1 min Wall Ball
1 min SDHP
1 min Box Jumps
1 min Push Press

Durability
Run 5k.

Enjoy the colder weather and start the week off right! Hit me up with any questions!

Rule #38

“The greater the level of calmness of our mind, the greater our peace of mind, the greater our ability to enjoy life.”

26 Oct 12

Warmup

Stamina
50 x push ups
50 x crunch
25 x pull ups
40 x push ups
40 x crunch
20 x pull ups
30 x push ups
30 x crunch
15 x pull ups
20 x push ups
20 x crunch
10 pull ups
10 x push ups
10 x crunch
5 x pull ups

25 Oct 12

Warmup

Conditioning
“The Paramedic”
Run 1/2 Mile
10 x Squats, Push Ups, Sit Ups, Pull Ups
Run 1/2 Mile
20 x
Run 1/2 Mile
30 x
Run 1/2 Mile
40 x

Then relax!

Rule #37

“Diplomas and certifications are OK, but trust experience over a diploma any time.”

24 Oct 12

Warmup

Conditioning 5 rounds for time:
20 x Pull Ups
Run 200m
20 x Push Ups
Run 200m
20 x Sit Ups
Run 200m
20 x Air Squats
Run 200m

Core 2 rounds:
10 x Side Crunches
11 x Leg Levers
15 x Bicycles
12 x Pulse Ups

It’s hump day, so get out there and hump it! 😉

Rule #36

“There’s nothing wrong with staying small. You can do big things with a small team.”