Archive for June, 2013

Warmup

Stamina
5 min Max Pull Ups (supinated grip)
Rest 3 min
5 min Max Chin Ups (pronated grip)

…rest 5 minutes…

40-30-20-10 of the following:
Burpees
K2E
Man Makers
Push Ups
Flutter Kicks
ECBB
HSPU
Dips
Sit Ups
Mountain Climbers

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

Swimming
1 x 50m, rest 20 breaths
8 x 25m, rest 15 breaths

1 x 400m, Fins Only

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Warmup

Swimming
1 x 50m, rest 20 breaths
8 x 25m, rest 15 breaths

3 x Max Breath Holds Underwater

50m Fins Only
50m Pull Buoy
50m Fins Only
50m Pull Buoy
50m Fins Only

Abs
15 x V-Ups
12 x Crunches
40 sec Plank
14 x Side Bends
13 x Side Crunches
26 x Russian Twists

Warmup

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

Stamina
100 x 4-count Arm Haulers

Conditioning for time:
Run 1 mile
200m Sandbag Sprint
50m OH Walking Lunge
50 x Burpees
100 x Sit Ups
150 x Push Ups
200m Sandbag Sprint
Run 1 mile

Abs 2 rounds:
11 x Leg Levers
25 x Crunches
15 x V-Ups
20 x Side Bends

Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
5 x 10 BB Row
3 x 10 Good Mornings
5 x 15 T2B

Stamina
800m Farmer’s Carry

Conditioning 3 rounds:
30 x KB Swings
50 x Air Squats

…then…

Run 3 miles and aim for a 7 minute per mile pace!

Abs
25 x Crunches
20 x Wide Leg Sit Ups
11 x V-Ups
15 x Side Bends
30 x Russian Twists
10 x Leg Levers

Swimming
1 x 50m, rest 20 breaths
8 x 25m, rest 15 breaths

Practice treading water, holding your breath, or practice different strokes if you feel like doing more.

Warmup plus:
20 x Plyo Push Ups

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

Stamina 3 rounds, hold each position for as long as possible:
Handstand Hold
Wall Sits

Conditioning for time:
50 x SBGU
50 x SB Step Ups
50 x OH SB Squats
800m SB Run

Abs 2 rounds:
10 x V-Ups
13 x Side Bends
30 sec Side Plank
24 x Wide Leg Sit Ups
10 x Leg Levers
12 x Bicycles
12 x Pulse Ups

Swimming 3 rounds:
25m Freestyle
25m Breaststroke
25m Backstroke
25m Butterfly

…then rest 5 minutes…

3 x Max Breath Holds under water

Warmup

Gonna keep it simple today!

Run 1 mile
25 x Burpees
Run 1 mile
50 x Push Ups
Run 1 mile
75 x Air Squats
Run 1 mile
50 x Pull Ups

Have fun!

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

Conditioning “Chelsea” EMOM:
5 x Pull Ups
10 x Push Ups
15 x Air Squats

Abs 2 rounds:
25 x Crunches
24 x Russian Twists
10 x Bicycles
13 x Wide Leg Sit Ups
10 x Side Bends

Swimming
2 x 50m, Rest 20 Breaths
8 x 25m, Rest 15 Breaths
Finish off with timing how long you can hold your breath under water…best of 3.

Note, while today’s swim is only 300m, it is continuous. Do not stop or rest longer than the prescribed break. Just as in weight training, this is a marathon not a sprint. I will be building up to a continuous 1500m swim. Today is 300…the next day will be 325…Never Quit!

Warmup

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

Stamina
400m Sled Pull
400m Sled Drag

Conditioning for time:
40 x Mountain Climbers
10 x KB Swings
30 x Mountain Climbers
20 x KB Swings
20 x Mountain Climbers
30 x KB Swings
10 x Mountain Climbers
40 x KB Swings

Abs 2 rounds:
20 x Wide Leg Sit Ups
18 x Bicycles
20 x Russian Twists
12 x Leg Levers

Swimming
6 x 25m, rest 20 breaths
2 x 50m, rest 20 breaths

Warmup plus:
Max Pull Ups

Stamina
100 x Squats
100 x Box Jumps

Abs 3 rounds:
12 x Bicycles
30 x Pulse Ups
20 x Russian Twists
25 x Crunches

Swimming for time:
200m Freestyle
400m Fins Only
200m Freestyle

Warmup

Conditioning for time:
Half Murph
50 x Pull UPs
100 x Push Ups
150 x Air Squats

…rest 5 minutes, then…

1 – 20 – 1 Kettle Bell Breathing Ladder
(2 swings, 1 breath; 4 swings, 2 breaths…up to 20 and back down)

…rest 5 minutes, then…

Run 3 miles. Enjoy.

Abs
100 x Flutter Kicks
Never let your feet drop, even if you rest!