28 Nov 13

Warmup

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of: 60 sec Push Ups and 30 sec Arm Haulers

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

Conditioning 3 rounds for time:
5 x Box Jumps
20 x Sit Ups
25 x Medicine Ball Slams

27 Nov 13

Warmup

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

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the pull up bar for 5 minutes total
3) Perform Max Sit Ups in 1 x 1:00, 4 x :30, and 5 x :15

26 Nov 13

Warmup

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

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 x Sit Ups and 30 x Back Extensions

23 Nov 13

Warmup

Conditioning for time:
50 x Wall Balls
40 x KB Swings
30 x Burpees
20 x OH Squats
10 x Pull Ups
200m Farmer’s Carry

Abs
12 x Pulse Ups
24 x Russian Twists
9 x V-Ups
20 x Side Bends
20 x Bicycles

22 Nov 13

Warmup

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

Conditioning 3 rounds, 30 sec each exercise with a Bulgarian Bag (or sand bag, kettlebell, etc):

Swing Right
Goblet Squat
Swing Left
Push Press
Push Up (bag on your back)
Curl
Thrusters
Wall Sit
Box Jump
Lunges

Abs 6 rounds:
14 x Russian Twists
12 x Crunches

21 Nov 13

Warmup

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 rounds of 60 Sec Max Push Ups and 25 x Arm Haulers

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

Conditioning 5 rounds for time:
40 x Jumping Jacks
30 x KB Swings
20 x Box Jumps
10 x Dips

20 Nov 13

Warmup

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

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Negative Pull Ups
3) Perform Max Sit Ups in 1 x 1:00, 4 x :30, 5 x :15

Conditioning for time:
30 x Clean & Jerks

19 Nov 13

Warmup

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 x Sit Ups and 30 x Back Extensions

Conditioning
Ruck march 6 miles for time.

18 Nov 13

Warmup plus:
20 x Back Extensions

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 15 Hanging Leg Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 5 minutes of Max Chin Ups, 1:1 work-rest ratio

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM  for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 3 rounds for time:
20 x OH Squat
20 x T2B
20 x KB Swings
Run 200m

17 Nov 13

Warmup

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

Conditioning 4 rounds for time:
10 x KB Swings
10 x Box Jumps
10 x Wall Ball

Abs 2 rounds:
9 x Leg Levers
13 x Bicycles
60 sec Plank
12 x Pulse Ups