Archive for November, 2012

Rule #61

Posted: November 30, 2012 in Uncategorized

“Always be ready to go at any moment’s notice. Learn to be light and move fast.”

30 Nov 12

Posted: November 30, 2012 in Workouts
Tags: , , , , , , ,

Warmup

Stamina
200m x SB sprint (40 lbs)
50m x OH walking plate lunge 25 lbs
50 x Burpees
100 x Sit Ups
150 x Push Ups
200m x SB sprint (40 lbs)

Conditioning
Run 5k for time.

Core 3 rounds:
10 x Side Crunches
8 x Pulse Ups
16 x Leg Levers

Celebrate Friday with this quick one!

Rule #60

Posted: November 29, 2012 in Uncategorized

“Hide in plain sight.”

Warmup

Conditioning 10 rounds for time:
4 x HSPU
6 x K2E
8 x Jumping Lunges

Core 2 rounds:
45 sec Side Plank
25 x Crunches
8 x Pulse Ups
12 x Leg Levers

Go run outside and enjoy the weather! Hill sprints sound like a good idea…

Rule #59

Posted: November 28, 2012 in Uncategorized

“When overwhelmed divide the tasks in smaller subtasks, simplify.”

Warmup

Lumberjack
200 x Air Squats
Run 400m
20 x KB Swings
Run 400m
20 x OH Squat
Run 400m
20 x Burpees
Run 400m
20 x Pull Ups
Run 400m
20 x Box Jumps
Run 400m
20 x Walking Lunges (holding weight)
Run 400m

…then…

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

This is one of my favorite workouts! Enjoy!

Rule #58

Posted: November 27, 2012 in Uncategorized

“Never mess with a man’s coffee if you want to live.”

Stamina
2 min Max Pull Ups
2 min Rest
2 min Max Sit Ups
2 min Rest
2 min Max Push Ups
2 min Rest

Conditioning 3 rounds for time:
400m Run
20 x DB Snatches
10 x Burpees
20 x KB Swings
25m Tire/Sled Drag

Core 2 rounds:
20 x Flutter Kicks
15 x Leg Levers
15 x Pulse Ups
12 x Crunches
8 x V-Ups

Please comment if you have any suggestions or want to brag about your time!

Rule #57

Posted: November 26, 2012 in Uncategorized

“Don’t believe what you’re told. Double check.”

Warmup

Conditioning for time:
2-4-6-8-10-8-6-4-2
Burpee Box Jump
Clean (no jerk)
Pull Ups
Ring Push Ups or Dips

Then go for a cross-country run. No specific distance, just be outside and enjoy yourself. It’s Monday after all!

Core 2 rounds:
9 x V-Ups
30 sec Side Plank
25 x Flutter Kicks
15 x Crunches
12 x Pulse Ups
8 x Side Bends
10 x Bicycles