28 Feb 13

Warm Up plus:
20 x Air Squats

Strength
5 x 5 Squats
5 x 15 Leg Press
5 x 10 Leg Curl
10 x 10 Calf Raise

Conditioning AMRAP in 10 minutes:
10 x OH Squat
10 x Burpees

Abs 2 rounds:
9 x V-Ups
40 sec Side Plank
15 x Leg Levers
12 x Bicycles
20 x Wide Leg Sit Ups

27 Feb 13

Warmup plus:
20 x Plyo Push Ups

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

Stamina 5 rounds not timed:
25m Rope Pull
2 x Rope Climb (15 ft or whatever you have)

Conditioning AMRAP in 20 min:
400m Run
Max Rep Push Ups

Abs 2 rounds:
8 x Side Crunches
18 x Russian Twists
30 x Wide Leg Sit Ups
10 x Leg Levers

26 Feb 13

Warmup

Stamina
100 x Sand Bag Get Ups (use as heavy a weight as possible, but still be able to finish)

 

Super simple today, so use this whenever you’re pressed for time.

25 Feb 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

Stamina
50 x Box Jumps
800m Farmer’s Carry

Conditioning for time:
Alternate 10-8-6-4-2 Thrusters with,
50-40-30-20-10 Jump Rope (single, double, or triple unders)

Abs
24 x Russian Twists
10 x Pulse Ups
9 x Leg Levers
20 x Crunches
10 x Side Crunches

24 Feb 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 3 rounds for time:
Run 400m
15 x Burpees
15 x Pull Ups
15 x Box Jumps
15 x Jumping Jacks

Abs 2 rounds:
12 x Leg Levers
20 x Pulse Ups
25 x Crunches
20 x Side Crunches

23 Feb 13

Warmup

Stamina 10, 9, 8…1
KB Swings x 2
Plyo Push Ups
Sit Ups x 2
Dips
Pull Ups

Abs 2 rounds:
24 x Wide Leg Sit Ups
25 x Bicycles
26 x Russian Twists
15 x Crunches
20 x Side Crunches

22 Feb 13

Warmup plus:
20 x Plyo Push Ups

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

Stamina
30-20-10
SDHP
Push Ups

Conditioning 2 rounds:
EMOM Perform Burpee Pull Ups
(1 burpee the 1st min, 2 burpees the 2nd min, etc.)

Abs 2 rounds:
11 x Leg Levers
20 x Side Crunches
12 x Side Bends
9 x V-Ups

21 Feb 13

Warmup

Lumberjack for time:
200 x Air Squats
Run 400m
20 x KB Swings
Run 400m
20 x OHS
Run 400m
20 x Burpees
Run 400m
20 x Pull Ups
Run 400m
20 x Box Jumps
Run 400m
20 x OH Walking Lunges (each leg)
Run 400m

Abs 2 rounds:
26 x Russian Twists
8 x Leg Levers
15 x Pulse Ups
10 x Crunches
10 x Side Crunches

Lumberjack! My favorite! This is a super fun workout, so push yourself and have fun with it!

20 Feb 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 5 rounds for time:
10 x Pull Ups
15 x Push Ups
20 x Sit Ups
25 x Air Squats

Be sure to stretch and warm up! Even if you’re not targeting a muscle group, you’ll need to be flexible and ready to hit them later through the week. And have fun!

19 Feb 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 on the minute, 20 minutes:
9 x KB Swings
6 x KB Snatch
3 x Burpees

Abs
8 x Leg Levers
20 x Crunches
30 x Wide Leg Sit Ups
50 sec Plank
15 x Bicycles
9 x V-Ups