Archive for October, 2013

Warmup plus:
Max Pull Ups

Strength

10 x 5 Squat
3 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 3 sets of 60 sec Push Ups and 25 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 sets of 30 seconds each: Sit Ups, Crunches, Leg Levers, K2E, and Flutter Kicks

Conditioning for time:

50 x Jumping Jacks
40 x KB Swings
30 x Medicine Ball Slams
20 x Burpees
10 x Pull Ups

Advertisements

Warmup plus:
Max Pull Ups

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

Conditioning
Run a 5k for time.

Abs 2 rounds:
10 x V-Ups
10 x Leg Levers
15 x Crunches
10 x Bicycles

Warmup plus:
Max Rep Pull Ups

Strength
10 x 5 Deadlift
4 x 10 BB Row
3 x 10 Squat
5 x 10 Hanging Leg Raise

Conditioning 5 rounds for time:
Run 200 m with a Sandbag
20 x SBGU, 10 each side

Abs 3 rounds:
30 x Pulse Ups
20 x Side Bends
8 x V-Ups

Warmup

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

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, and :30. 1:1 work-rest ratio.

Conditioning 3 rounds for time:
10 x Tire Flips
10 x Wall Balls
Run 400 m

Abs 2 rounds:
20 x Crunches
40 sec Side Plank
12 x Russian Twists
12 x Bicycles
8 x Sit Ups

Warmup

Strength
5 x 5 Squat
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 3 rounds of Max Push Ups in a minute, followed by 25 x Arm Haulers
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 sets of 30 each: Crunches, Leg Levers, K2E, and Flutter Kicks

Conditioning 10 rounds for time:
Run 400 m
10 x Burpees

Warmup

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

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes
3) Perform Max Sit Ups in 1 x 1:00, 4 x :30, and 5 x :15. 1:1 work-rest ratio.

Conditioning for time with a 1:1 work-rest ratio:
2 x 100 m Sled Drag
4 x 50 m Sled Drag
6 x 25 m Sled Drag

Warmup plus:
Max Rep Pull Ups

Strength
5 x 5 Deadlift
5 x 10 BB Row
5 x 15 T2B

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) Perform 3 rounds of 60 Sit Ups and 30 Back Extensions

Conditioning AMRAP in 30 minutes:
Run 400 m
20 x OH Walking Lunges

Abs 2 rounds:
10 x Leg Levers
14 x Side Bends
20 x Crunches
20 x Russian Twists

Warmup

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

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 max rep Pull Ups in 5 minutes
5) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups
6) Perform max rep Sit Ups in 2:00, 1:30, 1:00, and :30. 1:1 work-rest ratio.

Conditioning 10, 9, 8…1 for time:
Box Jumps
Tire Flip

 

Warmup

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
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 30 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups
5) Perform 3 rounds of Max Weighted Pull Ups followed by Un-weighted Pull Ups
6) Perform 100 x Flutter Kicks, 100 x K2E, and 100 x Back Extensions

Conditioning
Run 10 x Hill Sprints or stairs wearing body armor. Walk back to the start for your recovery.

Warmup

Stamina
25m Tire Flip
50m Sled Push
25 x Deadlift
25 x BB Curl
10 x DB Press @ 70 lbs
10 x DB Press @ 60 lbs
10 x DB Press @ 50 lbs
10 x DB Press @ 40 lbs
10 x DB Press @ 30 lbs
20 x DB Step Ups, each leg
25 x Dips
50 x SDHP
50 x Wall Ball
50 x Burpees
25 x K2E
50 x SBGU
25 x Man Makers
50 x Box Jumps
10 x Rope Climbs
50 x KB Swings
25 x Hammer Curls, each arm