Archive for May, 2013

Warmup plus:
20 x Back Extensions

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

Stamina
75 x SDHP
400m Farmer’s Carry

Conditioning
Run 5k for time

Abs 2 rounds:
24 x Wide Leg Sit Ups
9 x Pulse Ups
6 x Side Bends
18 x Russian Twists
10 x Leg Levers

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Warmup plus:
10 x HSPU

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

Stamina
400m Farmer’s Carry

Conditioning for time:
1 – 20 – 1 KB Breathing Ladder

Abs 2 rounds:
8 x V-Ups
26 x Russian Twists
30 sec Side Plank
9 x Leg Levers
6 x Bicycles

Warmup

Stamina 10-1 of the following:
KB Cleans
KB Thusters
KB Swings
KB Deadlifts

…rest 5 minutes, then…

50 x Man Makers

Abs 3 rounds:
13 x Side Bends
10 x Leg Levers
9 x V-Ups
12 x Pulse Ups

2nd year doing the Memorial Day Murph! 52:09!

2nd year doing the Memorial Day Murph! 52:09!

Run 1 mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 mile

Today is Memorial Day, not BBQ day. Today we remember our fallen heroes, not the living veterans. Today is the day for remembering that Freedom is paid for with the ultimate sacrifice. If you do this, or any workout today, and feel weak or tired or cut corners, then you’re not doing justice to the people who this day is for! Go out there and kick ass and suffer just a little bit and be thankful for everything you have! Good luck!

Warmup

Conditioning
4 rounds:
5 x Burpees
10 x Push Ups
15 x Sit Ups
20 x Air Squats
45 sec Battle Ropes

…rest 5 minutes, then…

15 minutes AMRAP:
1 x Clean & Jerk
2 x Pull Ups
2 x Clean & Jerks
4 x Pull Ups
3 x Clean & Jerks
6 x Pull Ups
15 x Box Jumps

Abs 2 rounds:
15 x Crunches
20 x Side Bends
8 x Leg Levers
20 x Wide Leg Sit Ups
6 x Windshield Wipers

Warmup

Stamina 4 rounds, 20 reps each:
Frog Hops
Man Makers
Thrusters
Air Squats
Box Jumps
Lunges

Finish each round with a 100m Sprint

Abs 2 rounds:
10 x Leg Levers
15 x Wide Leg Sit Ups
30 x Russian Twists
10 x Crunches
12 x Side Bends
12 x Pulse Ups

Warmup

Stamina 40-30-20-10 of each:
KB Swing
Snatch
Back Extensions
Frog Hop
Clean & Jerk
Push Press
Tricep Extension
BB Curl
OH Squats
Push Ups

Conditioning
Run a 5k for time

Abs 2 rounds:
12 x V-Ups
10 x Leg Levers
26 x Russian Twists
15 x Wide Leg Sit Ups
10 x Side Bends

Warmup plus:
20 x Wall Balls

Strength
5 x 5 Shoulder Press
5 x 10 BB Curl
5 x 15 Dips
5 x 10 HSPU

Stamina
800m OH Walking Lunges

Conditioning Kettlebell Breathing Ladder:
2 Swings, 1 Breath
4 Swings, 2 Breaths

…all the way up to 20 Swings, 10 Breaths, and then reverse all the way down.

Abs 2 rounds:
16 x Flutter Kicks
9 x Leg Levers
9 x Pulse Ups
20 x Crunches

Warmup

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

Conditioning 10 rounds for time:
5 x Pull Ups
10 x Push Ups
15 x Air Squats

Abs 4 rounds:
18 x Russian Twists
12 x Side Bends
11 x V-Ups

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

Conditioning 6 rounds for time:
24 x Air Squats
24 x Push Ups
24 x Walking Lunges
400m Run

Abs 2 rounds:
24 x Wide Leg Sit Ups
12 x Side Bends
10 x Pulse Ups
10 x Bicycles