31 Jan 13

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

30 Jan 13

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

29 Jan 13

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!

28 Jan 13

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!

24 Jan 13

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!

23 Jan 13

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!

22 Jan 13

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

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

21 Jan 13

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

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