Archive for December, 2013

Warmup

Stamina 4 rounds, not timed:
10 x OH Squat
20 x Mountain Climbers
25 m OH BB Carry
25 m Farmer’s Carry

Conditioning for time:
100 x KB Swings

Any time the KB stops moving, is a 5 burpee penalty!

Abs 3 rounds:
15 x Side Bends
50 sec Plank
25 x Crunches

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Warmup

Stamina 10 rounds, not timed, as heavy as possible:
50 ft OH Barbell Carry
50 ft Farmer’s Carry

Conditioning 5 rounds for time:
10 x Pull Ups
20 x KB Swings
30 x Jumping Jacks

Abs 2 rounds:
14 x Crunches
30 x Pulse Ups
13 x Leg Levers
10 x Side Bends
16 x Wide Leg Sit Ups
9 x V-Ups

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 & 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 AMRAP in 1 minute each exercise; rest 1 minute between rounds; 5 rounds total:
SDHP
Box Jumps
Wall Ball
Burpees
KB Swing

Warmup

Strength
10 x 5 Bench Press
3 x 10 DB Fly
3 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 for a total of 5 minutes from the bar
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning for time:
Run 1 mile
50 x OH Walking Lunges
50 x Burpees
100 x Push Ups
150 x Sit Ups
Run 1 mile

Warmup

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

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 & 30 x Back Extensions

Conditioning AMRAP in 20 minutes:
10 x SB Get Ups
10 x Wall Ball

Warmup

WOD 1 minute each exercise, rest 1 minute every 10 exercises:
SB Swing Right
SB Swing Left
OH Squat
KB Swing
Man Makers
SB Swing Right
SB Swing Left
Burpees
Push Press
Mountain Climbers

Push Press
Bicep Curl
Push Ups
Bent Row
Pull Ups
KB Swing
Push Ups
OH Squat
Pull Ups
Bicep Curl

Abs 4 rounds:
12 x V-Ups
15 x Pulse Ups
6 x Side Bends

Warmup

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

Conditioning for time:
100 x Burpee Pull Ups

Abs
8 x Crunches
9 x V-Ups
15 x Leg Levers
60 sec Plank
12 x Pulse Ups
25 x Bicycles
20 x Wide Leg Sit Ups

Warmup

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

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

Abs 2 rounds:
8 x V-Ups
15 x Side Bends
11 x Pulse Ups
15 x Leg Levers
40 Sec Plank
20 x Russian Twist

Warmup

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, & :30

Abs 3 rounds:
10 x Bicycles
16 x Wide Leg Sit Ups
10 x Crunches
20 x Leg Levers

Warmup

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 Curl

Conditioning “Murph” for time:
Run 1 mile
100 x Pull Ups
200 x Push Ups
300 x Squats
Run 1 mile

Abs 2 rounds:
50 sec Plank
15 x Side Bends
12 x Crunches
11 x V-Ups