Archive for December, 2012

International Spy Museum #22

Posted: December 31, 2012 in Uncategorized

“Hide small operative motions in larger non threatening motions.”

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Warmup

Strength
Deload Week
3 x 5 Shoulder Press
5 x 10 Pull Ups
5 x 15 Dips

Stamina
Tabata Squats

Perform 8 rounds of 20 sec work/10 sec rest.

Abs
18 x Russian Twists
25 x Crunches
10 x Pulse Ups
15 x Leg Levers
15 x Side Crunches
25 x Flutter Kicks

Conditioning
Run 800m
Run 400m backward
Run 800m
Run 409m backward

Afterward, go celebrate the new year!

International Spy Museum #21

Posted: December 28, 2012 in Uncategorized

“Use misdirection, illusion, and deception.”

Warmup

Benoit 3 rounds for time:
1 mile run
25 x Burpees
50 x Push Ups
75 x Air Squats

Rest and Recover, then:

Abs
10 x Side Bends
15 x Pulse Ups
10 x Bicycles
20 x Crunches
12 x Leg Levers
24 x Wide Leg Sit Ups

Work hard; it’s Friday!

International Spy Museum #20

Posted: December 27, 2012 in Uncategorized

“If your gut says to act, overwhelm their senses.”

Warmup plus:
20 x Box Jumps

Strength
5 x 5 Squats
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina 5 rounds:
60 sec Weighted Step Ups
60 sec Handstand Hold

Conditioning 3 rounds for time:
10 x Pull Ups
20 x Burpees
15 x SDHP

Abs 2 rounds:
9 x Pulse Ups
18 x Crunches
30 x Wide Leg Sit Ups
16 x Russian Twists

Take a hike or a jog to cool down and relax afterward.

International Spy Museum #19

Posted: December 24, 2012 in Uncategorized

“Keep your options open.”

Warmup plus:
20 x Plyo Push Ups

Strength
5 x 5 Bench Press
5 x 10 DB Bench Press
5 x 10 DB Row
5 x 10 OH Tricep Extension

Conditioning for time:
10, 9, 8…1
Push Ups
Squats
Sit Ups
Burpees

Abs 2 rounds:
12 x Side Crunches
25 x Crunches
30 x Wide Leg Sit Ups
13 x Pulse Ups
11 x Leg Levers

I hope everyone is ready for the big day tomorrow!

International Spy Museum #18

Posted: December 23, 2012 in Uncategorized

“Any operation can be aborted; if it feels wrong, then it is wrong.”

Warmup plus:
20 x Good Mornings

Strength
5 x 5 Deadlift
5 x 10 BB Row
5 x 15 Hanging Leg Raise

Stamina
75 x KB Swings (50 lbs)
800m Farmer’s Carry (45 lbs)

Abs 5 rounds:
14 x Side Bends
20 x Bicycles

Run interval sprints or hill sprints. Enjoy!