Archive for August, 2013

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!

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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

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

 

Warmup

Conditioning for time:
Run 100m
20 x Pull Ups
Run 100m
20 x Push Ups
Run 100m
20 x BB Curls
Run 100m
20 x OH Lunges
Run 100m
20 x Box Jumps
Run 100m
20 x Tire Flips
Run 100m
20 x Wall Balls
Run 100m
20 x TGU
Run 100m
20 x Push Press
Run 100m

Abs 4 rounds:
10 x Side Bends
25 x Crunches
10 x Leg Levers

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!

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

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

Warmup

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

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
Perform 3 sets of weighted pull ups

2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
Perform 3 sets of 20 Plyo Push Ups

Conditioning
Run a 5k with a weighted vest for time.

Abs 2 rounds:
12 x Leg Levers
15 x Crunches
45 sec Plank
10 x Side Bends
25 x Bicycles

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

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