29 Apr 13

Warmup plus:
20 x Plyo Push Ups

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

Stamina
40 x Single Leg Squats
800m Farmer’s Carry

Conditioning for time:
3 mile run, then stretch afterward.

Abs 2 rounds:
12 x Side Crunches
12 x Bicycles
30 sec Side Planks
20 x Wide Leg Sit Ups

28 Apr 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 3 rounds:
Max Pull Ups
Max Push Ups

Conditioning 30-20-10 for time:
Cleans
Sit Ups

 

25 Apr 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

Stamina
20 x Pull Ups
400m Walking Lunges

Conditioning 5 rounds for time:
10 x OH Squats
10 x BB Step Ups
20 x Burpees

Abs 2 rounds:
13 x Side Crunches
20 x Russian Twists
12 x Bicycles
12 x Pulse Ups
25 x Crunches

24 Apr 13

Warmup plus:
20 x Box Jumps

Strength
5 x 5 Squats
5 x 15 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Conditioning 21-15-9 for time:
Power Cleans
Ring Dips

Abs 2 rounds:
18 x Crunches
20 x Wide Leg Sit Ups
60 sec Plank
12 x V-Ups
14 x Side Bends

22 Apr 13

Warmup

Conditioning 20 rounds, AMRAP:
30 sec KB Swings
30 sec Rest

Abs 2 rounds:
11 x Leg Levers
12 x Side Crunches
12 x Pulse Ups
6 x Bicycles
11 x Flutter Kicks

21 Apr 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

Abs 2 rounds:
12 x V-Ups
10 x Side Bends
13 x Crunches
10 x Leg Levers
10 x Side Crunches

20 Apr 13

Warmup

Conditioning for time:
50-40-30-20-10
Box Jumps
KB Swings
Sit Ups

Short and sweet today! The weather is great so exercise outside if you can!

19 Apr 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:
100m Sprint
15 x Push Ups
10 x Thrusters

Abs 3 rounds:
20 x Wide Leg Sit Ups
6 x Side Bends
30 x Russian Twists

18 Apr 13

Warmup

Conditioning AMRAP in 8 minutes:
22 x Single Leg Squats
11 x Ring Dips

Abs 2 rounds:
20 x Pulse Ups
16 x Bicycles
10 x Crunches
60 sec Plank
12 x Side Bends

17 Apr 13

Warmup

Prep For Murph! for time:
Run 1/2 Mile
50 Pull Ups
100 Push Ups
150 Air Squats
Run 1/2 Mile