Archive for January, 2014

Warmup

Strength
10 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 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

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

Swimming
Swim 200 m to warm up
Swim 4 x 25 m, rest for 15 breaths
Swim 200 m to recover

Warmup

Strongman 30 minutes:
1st minute- 5 x Weighted Dips
2nd minute- 6 x Pull Ups
3rd minute- 50′ Farmer’s Carry or Yoke Carry

Stamina
Ruck March 12 miles with at least a 40 lb pack.

Abs 2 rounds:
16 x Wide Leg Sit Ups
12 x Russian Twists
15 x Crunches
15 x Leg Levers
8 x V-Ups

Warmup

Strongman for time:
Atlas Stones to a 48″ platform (scale as needed and use a sandbag or whatever you’ve got to substitute)
175 x 5
205 x 4
228 x 3
245 x 2
265 x 1

Swim
200 m warm up
4 x 25 m, rest 20 breaths
200 m recover

Warmup

Stamina
150 x Wall Balls

Conditioning for time:
Run 1 mile
20 x Burpees
Run 1/2 mile
20 x Burpees
Run 1/4 mile
20 x Burpees
Run 1/8 mile
20 x Burpees

Abs 4 rounds:
16 x Wide Leg Sit Ups
13 x Side Bends

Warmup

Water Confidence
Swim 20 min to warm up

5 x 25 m Under Water
Bob x 2 min
Tread Water x 2 min
Swim 200 m
Buddy Breath x 2 min
Recover & Clear Mask x 2

Swim 20 min to recover

Ruck
Ruck march 5 miles.

Abs 2 rounds:
16 x Leg Levers
60 sec Plank
26 x Russian Twist
20 x Wide Leg Sit Ups
12 x Crunches

Warmup

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

Conditioning 10 rounds for time:
100m Sandbag Run
10 x SB OH Lunges
100m Sandbag Run
10 x SBGU

Abs
12 x Leg Levers
20 x Bicycles
40 sec Plank
8 x Side Bends
9 x Crunches
12 x V-Ups
11 x Pulse Ups

Warmup

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

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

Conditioning
Run a 5k for time.

Warmup

Stamina 12 rounds un-timed:
8 x Weighted Box Jumps
100 m Farmer’s Carry
8 x Weighted Dips

Conditioning
Run a 5k for time.

Abs 3 rounds:
8 x Pulse Ups
10 x Side Bends
24 x Wide Leg Sit Ups

Warmup

Murph for time:
Run 1 mile
100 x Pull Ups
200 x Push Ups
300 x Air Squats
Run 1 mile

Remember who you do this workout for! Wear a 20 lb vest if you can.

Warmup

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

Conditioning AMRAP 20 minutes:
5 x Pull Ups
10 x T2B
15 x KB Swings

Abs 2 rounds:
8 x Pulse Ups
13 x Crunches
60 sec Plank
13 x V-Ups
9 x Leg Levers