Warmup
Conditioning 1-7-1 for time:
1 x Tire Flip (50 total)
2 x Push Ups (100 total)
3 x Sit Ups (150 total)
Run 200m (3200m total)
Fill in the gaps to get the totals. If you’re extra hardcore, wear a weight vest!
Archive for August, 2013
31 Aug 13
Posted: August 31, 2013 in WorkoutsTags: abs, ardio, conditioningc, core, crunches, exercise, healthy-living, push ups, running, sit ups, sprinting, tire flip, workout
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30 Aug 13
Posted: August 30, 2013 in WorkoutsTags: abs, cardio, conditioning, core, crunches, exercise, flutter kicks, healthy-living, pull ups, push ups, running, sit ups, sprinting, stamina, workout
Warmup
Stamina Pull-Push Ladder 10, 9, 8…1
1 x Pull Up
4 x Push Ups
Conditioning
Run 5 miles. After the first mile, alternate sprinting for 1 minute and recovery running for 2 minutes.
Abs
100 x 4 count Flutter Kicks
29 Aug 13
Posted: August 29, 2013 in WorkoutsTags: abs, calisthenics, cardio, conditioning, core, crunches, exercise, flutter kicks, healthy-living, kettlebell swings, pull ups, push ups, running, sit ups, sprinting, stamina, workout
Warmup
Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 60 Push Ups for time
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) 3 rounds of 30 each: Sit Ups, Crunches, Leg Levers, K2E, and Flutter Kicks
Conditioning 3 rounds for time:
40 x KB Swings
800m Run
30 x Pull Ups
27 Aug 13
Posted: August 27, 2013 in WorkoutsTags: abs, calf raise, calisthenics, cardio, conditioning, core, crunches, exercise, healthy-living, leg curl, leg press, push ups, running, sit ups, squats, stamina, strength, weighted vest, workout
Warmup
Strength
5 x 5 Squats
5 x 15 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise
Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) 3 rounds of 60 x Sit Ups and 30 x Back Extensions
Conditioning
Run a 5k with a weighted vest!
26 Aug 13
Posted: August 26, 2013 in WorkoutsTags: ardio, box jumps, burpees, conditioningc, dips, exercise, frog broad jump, healthy-living, Man makers, pull ups, push ups, sandbag overhead squat, sit ups, stamina, wall balls, workout
Warmup
Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
3) Perform 5 minutes Pull/Push Ladder; 1 & 1, then 2 & 2…
4) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
5) Perform Max Sit Ups in 2:00, 1:30. 1:00, and :30. 1:1 work-rest ratio.
Conditioning 3 rounds for time:
20 x Man Makers
20 x Push Ups
20 x Box Jumps
20 x Burpees
20 x SB OH Squats
20 x Pull Ups
20 x Wall Balls
20 x Dips
20 x Frog Broad Jump
Posted: August 26, 2013 in Workouts
Tags: abs, Bench Press, cardio, conditioning, core, crunches, dumbbell fly, dumbbell row, exercise, healthy-living, plank, pull ups, push ups, rear deltoid, running, sit ups, stamina, strength, workout
Warmup
Strength
5 x 5 Bench Press
5 x 10 DB Fly
4 x 12 DB Row
3 x 20 Rear Delt
Stamina 10 rounds, not timed:
5 x Pull Ups
10 x Push Ups
15 x Sit Ups
Conditioning
Run a 5k for time.
Abs 2 rounds:
20 x Wide Leg Sit Ups
10 x V-Ups
60 sec Plank
15 x Pulse Ups
23 Aug 13
Posted: August 24, 2013 in WorkoutsTags: air squats, box jumps, burpees, cardio, conditioning, exercise, healthy-living, kettlebell swings, Lumberjack, overhead lunges, overhead squat, pull ups, running, sprinting, workout
Warmup
Lumberjack for time:
200 x Air Squats
Run 400m
20 x KB Swings
Run 400m
20 x OH Squat
Run 400m
20 x Burpees
Run 400m
20 x Pull Ups
Run 400m
20 x Box Jumps
Run 400m
20 x OH Lunges
Run 400m
21 Aug 13
Posted: August 21, 2013 in WorkoutsTags: abs, ardio, conditioningc, core, crunches, diamond push ups, exercise, hang clean, healthy-living, kettlebell snatch, kettlebell swing, kettlebell windmill, plank, push press, push ups, running, sit ups, stamina, turkish get up, wide push ups, workout
Warmup
Stamina 2 rounds:
20 x KB Swings
10 x KB Windmills
10 x KB TGU, each side
20 x KB Hang Clean
20 x KB Push Press
20 x KB Snatch
10 x Diamond Push Ups
10 x Regular Push Ups
10 x Wide Push Ups
20 x Arm Haulers
Conditioning for time:
Run 4.5 miles. Shoot for an 8 min per mile pace or better.
Abs 3 rounds:
18 x Bicycles
60 sec Plank
11 x Leg Levers
Athletic Firefighter 