Archive for January, 2013

Warmup plus:
20 x Wall Balls

Strength
5 x 5 Squat
5 x 15 Leg Press
5 x 10 Leg Curl
5 x 10 Calve Raise

Stamina
40 x HSPU

Conditioning
Dumbbell Tabata Thrusters

20 sec work, 10 seconds rest. 4 minutes total.

Abs 2 rounds:
13 x Crunches
12 x Side Crunches
24 x Russian Twists
15 x Wide Leg Sit Ups

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Warmup plus:
Max Pull Ups

WOD 3 rounds for time:
1 min work, 1 min rest
KB Swings
Pull Ups
Push Press
Jumping Lunges
Burpees

Abs 2 rounds:
16 x Wide Leg Sit Ups
18 x Russian Twists
10 x Bicycles
12 x Leg Levers
10 x Side Crunches

WOD 10 rounds for time:

10 x Burpees
10 x Med Ball Slam
100m Fireman Carry
10 x Heavy Sandbag Squat
10 x Burpees
100m Fireman Carry

Time to beat is 43:47! Embrace the suck!

Warmup plus:
20 x Plyo Push Ups

Strength
5 x 5 Bench Press
5 x 10 DB Incline Fly
3 x 12 DB Row
3 x 20 Rear Delt

Stamina
40 x HSPU
800m Farmer’s Carry

Conditioning for time:
30 x Thrusters
25 x 1 Legged Squats (each leg)
1 mile run

Abs 2 rounds:
8 x Leg Levers
18 x Russian Twists
16 x Bicycles
12 x Side Crunches
15 x Crunches
15 x Flutter Kicks

Sorry for the delay; my laptop and backpack were stolen this weekend, so I’ve been mitigating any kind of ID theft or whatever might happen. Take it all out on the weights!

Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
4 x 10 BB Row
3 x 10 Good Mornings
5 x 15 Hanging Leg Raise

Conditioning for time:
400 m Farmer’s Carry
15 x Ring Dips
400 m Farmer’s Carry
10 x Ring Dips
400 m Farmer’s Carry
5 x Ring Dips

Abs 2 rounds:
30 x Pulse Ups
8 x Crunches
8 x Leg Levers
15 x Side Crunches
9 x V-Ups

Go heavy friends! Push past your limits!

Warmup plus:
Max Pull Ups

Conditioning 5 rounds, 3 minutes for max reps:
3 x Clean & Press
6 x Push Ups
9 x Air Squats

Abs
20 x Russian Twist
20 x Crunches
15 x Leg Levers
10 x Pulse Ups
10 x Bicycles

It’s a simple day, but be prepared to finish the entire week!

Warmup plus:
20 x Wall Balls

Strength
5 x 5 Shoulder Press
5 x 10 BB Curl
5 x 15 Dips
5 x 10 Lateral Raise

Conditioning
Run 10 hill sprints, or 100m if no hills. Your rest time is walking back to the start. Hit it hard! Go fast!

Abs 2 rounds:
14 x Russian Twists
26 x Crunches
10 x Side Crunches
16 x Bicycles

International Spy Museum #37

Posted: January 21, 2013 in Uncategorized

“There is no limit to a human being’s ability to rationalize the truth.”

Warmup plus:
Max Pull Ups

Strength
5 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 10 Calf Raise

Stamina
100 x Air Squats

Abs 2 rounds:
18 x Crunches
10 x Side Crunches
20 x Russian Twists
16 x Leg Levers
16 x Bicycles

International Spy Museum #36

Posted: January 20, 2013 in Uncategorized

“Let them believe they lost you; act innocent.”