Archive for July, 2013

Warmup

Stamina
1) Perform 1/3 of your max Pull Ups EMOM for 3 minutes.
Rest, then perform 3 max rep sets of Pull Ups.
Rest, then hang from the bar for a total of 5 minutes.

2) Perform AMRAP Sit Ups in 1 minute, rest 1 minute.
Perform 4 rounds of AMRAP Sit Ups in 30 seconds, rest 30 seconds each round.
Perform 5 rounds AMRAP Sit Ups in 15 seconds, rest 15 seconds each round.

Conditioning
Run 400m
30 Walking Lunges
Run 400m
40 Box Jumps
Run 400m
50 Air Squats
Run 400m
30 Walking Lunges
40 Box Jumps
50 Air Squats

Run 3 miles

Abs 3 rounds:
18 x Russian Twists
13 x Side Bends
26 x Bicycles
8 x Pulse Ups

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Warm up plus:
Max Rep Pull Ups

Workout
50 x KB Swing, rest 1 min
50 x KB Hang Clean, rest 1 min
50 x KB Push Press, rest 1 min
50 x KB Goblet Squat, rest 1 min
50 x KB Deadlift, rest 1 min
50 x KB Snatch, rest 1 min
50 x KB Swing, rest 1 min

Stamina
1) Perform 1/3 your max Push Ups EMOM for 3 minutes.

2) Perform 1/2 your max Sit Ups EMOM for 4 minutes.

3 rounds:
60 x Sit Ups
30 x Back Extensions

Conditioning
Run hill sprints with a 20lb vest.

Swimming
1  x75m, rest 20 breaths
1 x 25m, rest 15 breaths
2 x 50m, rest 15 breaths
6 x 25m, rest 15 breaths

Warmup

Stamina
1) Perform 1/3 of your max Pull Ups EMOM for 3 minutes.

Take a rest and then perform AMRAP Pull Ups in 1 minute.

2) Perform 1/3 of your max Push Ups EMOM for 3 minutes.

Take a rest then 3 rounds of 20 Diamond Push Ups, 20 Push Ups, 20 Wide Push Ups, and 25 Arm Haulers.

3) Perform 1/2 your max Sit Ups EMOM for 4 minutes.

Take a rest then perform a 1:1 work/rest of max Sit Ups in 2 min, 1:30, 1:00, and :30.

Conditioning 3 rounds for time:
50 x SDHP
12 x Man Makers
21 x Box Jumps

Swimming
1 x 75m, rest 20 breaths
1 x 25m, rest 15 breaths
2 x 50m, rest 15 breaths
6 x 25m, rest 15 breaths

Warmup

Stamina
100m Walking Lunges
100m Crab Walk
100m Bear Crawl
100m Farmer’s Carry

Conditioning
Run 5k with a 20 lb vest or body armor.

Abs 2 rounds:
50 sec Plank
9 x Crunches
26 x Russian Twists
13 x Side Bends

Warmup

Stamina 30-20-10
Burpee Pull Ups
Push Ups
Split Jumps

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

Abs 2 rounds:
10 x Bicycles
8 x V-Ups
10 x Leg Levers
9 x Pulse Ups
13 x Crunches
9 x Sit Ups

Swimming
1 x 75m, rest 10 breaths
1 x 25m, rest 15 breaths
2 x 50m, rest 15 breaths
6 x 25m, rest 15 breaths

400m, Fins & Snorkel

Warmup

Stamina
Find your 1 min AMRAP for Push Ups.
Find your 1 min AMRAP for Sit Ups.

Perform 1/3 of your max push ups on the minute for 3 minutes. (If your total is 60, perform 20 every minute for 3 minutes)

25 x Arm Haulers

Perform 1/3 of your max sit ups on the minute for 3 minutes. (Same as push ups)

Perform each exercise AMRAP for 30 seconds and do the circuit a total of 3 times:
Sit Ups
Bicycles
Leg Levers
K2E
Flutter Kicks
Crunches

Conditioning 21-15-9
HSPU
Dips
Push Ups

Run 800m after each round.

Swimming
2 x 50m, rest 10 breaths
10 x 25m, rest 15 breaths

400m, Fins and Snorkel

Warmup

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

Stamina 2 min Max Effort for each exercise using a sandbag or kettlebell:
Curl
Shoulder Press
Goblet Squat
Push Ups
Deadlift
OH Squat
Bent Row

Conditioning Obstacle Course for time:
5 x Pull Ups
5 x Tire Flips (500lbs +)
5 x Box Jumps
25m Bear Crawl
Run 200m
10 x Push Ups
Run 200m
10 x Sit Ups
100m Farmer’s Carry (40lbs +)
10 x Push Ups
100m Farmer’s Carry (40lbs +)
10 x Sit Ups
5 x SB Squats (100lbs +)
Run 100m with Sand Bag
25m Tire Drag (150lbs +)
Run 100m
25m Tire Drag (150lbs +)
Run 100m

Abs
10 x Bicycle
10 x Pulse Ups
11 x Leg Levers
18 x Russian Twists
15 x Crunches

Swimming
2 x 50m, rest 10 breaths
10 x 25m, rest 15 breaths

400m Fins and Snorkel

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 Delt

Stamina 5 rounds:
10 x Pull Ups
20 x Push Ups
30 x Squats

Abs 2 rounds:
25 x Wide Leg Sit Ups
12 x V-Ups
10 x Bicycles
9 x Leg Levers

Swimming
2 x 50m, rest 10 breaths
10 x 25m, rest 15 breaths

400m Fins and Snorkel

Warmup

Stamina 4 rounds, not timed:
10 x Medicine Ball Push Ups
10 x Medicine Ball Slams
10 x Medicine Ball Sit Ups
10 x T2b
50m Crab Walk
50m Bear Crawl

Conditioning 4 rounds for time:
20 x Box Jumps
6 x 10m Suicide Sprints
20 x Burpees
20 x Sit Ups

A fairly easy day; after all it is Sunday. If you don’t feel like this, maybe go for a jog outside. If you feel like doing more, throw in a bunch of calisthenics. Just remember that tomorrow is Monday, and we’re gonna hit it hard as usual! Have a great weekend!

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
1 x Pull Up
2 x Push Ups
3 x Sit Ups

Go all the way up to 10-20-30, and then back down

Conditioning 3 rounds for time:
10 x SBGU
20 x SB Power Cleans
30 x SB Front Squats
400m Run