Archive for March, 2013

Warmup

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

Stamina 4 rounds, not timed:
100m Farmer’s Carry
Max Effort Pull Ups
50m OH Walking Lunges
Max Effort Push Ups

Abs 4 rounds:
20 x Pulse Ups
15 x Leg Levers
15 x Crunches

Warmup

Conditioning 5 rounds for time:
Run 1/2 mile
20 x Pull Ups
20 x Box Jumps
20 x Dips

Quick and easy today, so you better push it and be puking when you’re done!

Warmup

Conditioning for time:
Run 400m
10 x Turkish Get Ups
40 x Jumping Lunges
Run 400m
7 x Turkish Get Ups
30 x Jumping Lunges
Run 400m
5 x Turkish Get Ups
20 x Jumping Lunges
Run 400m
3 x Turkish Get Ups
10 x Jumping Lunges

Abs 2 rounds:
16 x Russian Twists
13 x Side Crunches
12 x V-Ups
40 sec Plank
8 x Pulse Ups

 

Warmup

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

Conditioning 20 rounds for time!
5 x Pull Ups
10 x Push Ups
15 x KB Swings

Abs 2 rounds:
40 sec Side Plank
15 x Crunches
16 x Russian Twists
20 x Pulse Ups
25 x Flutter Kicks

Warmup

Conditioning for time:
Run 1 mile

Then 3 rounds:
20 x Air Squats
20 x Burpees
20 x Push Ups

Then, runĀ 1 mile

Be sure to stretch and before and after!

Warmup

Conditioning 5 rounds for time:
10 x Pull Ups
5 x Clean & Jerk

Rest up, then run 5 miles. Enjoy!

Warmup

Stamina
10 rounds:
2 x Clean and Jerk every minute

6 rounds:
15 x KB Swings
Push Ups to failure
25m Tire drag

4 rounds:
5 yard suicide runs for 30 seconds
30 seconds rest

Abs 2 rounds:
15 x V-Ups
10 x Side Crunches
15 x Crunches
8 x Bicycles
60 sec Plank

Warmup plus:
20 x Wall Balls

Strength
5 x 5 Shoulder Press
5 x 10 BB Curl
5 x15 Dips
5 x 10 Lateral Raise

Stamina
150 x Burpee Pull Ups

Abs 2 rounds:
13 x Crunches
8 x Pulse Ups
10 x Wide Leg Sit Ups
11 x Leg Levers

Warmup

Murph
Run 1 Mile
100 x Pull Ups
200 x Push Ups
300 x Air Squats
Run 1 Mile

Get your practice in for the big event in May!

Warmup

Stamina 3 x BB Complex:
6 x Deadlifts
6 x Bent Rows
6 x Hang Cleans
6 x Front Squats
6 x Push Press
6 x Back Squats

Conditioning for time:
10 x Tire Flips
20 x Sand Bag Snatches
25m OH Walking Lunges
10 x Tire Flips and Jumps
25 x SB Curls
25 x Wall Balls
10 x Tire Flips
25 x Sit Ups
100 x Push Ups

Abs 2 rounds:
15 x Leg Levers
14 x Crunches
26 x Bicycles
25 x Wide Leg Sit Ups
26 x Russian Twists
40 sec Plank