Archive for September, 2013

Warmup

“Jase” 30 minutes AMRAP
12 x Sit Ups
10 x SBGU, each side
8 x Tire Flips
6 x Push Ups
Run 100m with the Sandbag

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Warmup

“One More Round”
Perform 100 Thrusters
But, EMOM perform 5 Pull Ups

Obviously, this is for time! It’s called One More Round because my partner is notorious for buying us, you guessed it, one more round!

Warmup

“Wobble” for time:
Run 1 mile
20 x SBGU
20 x SB OH Squat
20 x KB Swings
20 x Push Ups
20 x Burpees
Run 2 miles

This one’s in honor of my roomie, Gabe! Enjoy!

Warmup

“Latino Heat” 30 minutes AMRAP
10 x Burpees
15 ft. Rope Climb
10 x Pull Ups
10 x Push Ups
10 x KB Swings
10 x Box Jumps
10 x Sit Ups

This one’s for Terry, or “Latino Heat”, on the team! In case you’re wondering, my nickname is Two-Step. And stay tuned for tomorrow…”Wobble” gets his workout unveiled!

Warmup

“Stacy”
4 rounds for time
25 Reps each exercise

Push Ups
Walking Lunges
Sit Ups
Jumping Jacks
Mountain Climbers
Flutter Kicks

So this workout is to celebrate the completion of a TCCC medic course by myself and 5 other teammates. It is named after a US Marshal who was in my group during the training. There are 4 rounds for the 4 groups at the class, 25 reps because it was the 25th class the organization hosted, and 6 of the exercises that we performed in class, representing my teammates and I. Enjoy!

Warmup plus:
Max Pull Ups

Strength
5 x 5 Press
5 x 10 BB Curl
5 x 15 Dips
5 x 10 Lateral Raise

Conditioning
Run a 5k for time.

Abs 2 rounds:
16 x Leg Levers
12 x Side Bends
12 x Bicycles
60 sec Plank
10 x V-Ups
15 x Crunches

Warmup

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

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

Warmup

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 60 x Push Ups and 25 x Arm Haulers
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 30 seconds of each: Sit Ups, Crunches, Leg Levers, K2E, Flutter Kicks, and Bicycles

Conditioning
Run a 5k for time.

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 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 60 x Sit Ups and 30 x Back Extensions

Conditioning 5 rounds, rest 1 minute between rounds:
Complete AMRAP in 3 minutes of

3 x OH Squat
6 x Box Jumps
9 x Air Squats

Warmup

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

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

Abs
1) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
2) Perform Max Sit Ups in 2:00, 1:30, 1:00, and :30