Archive for February, 2014

Warm up

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, & :30

Conditioning
Perform 5 Burpees EMOM for 30 minutes

Swimming
Warm up
Swim 1000 m with fins
Tread water for time 3 reps
Cool down

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Warmup

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

Wear body armor or a vest if you can!

Abs 2 rounds:
25 x Crunches
12 x Leg Levers
13 x Side Bends
9 x V-Ups
20 x Bicycles

Warmup

Conditioning 5 rounds for time:
20 x Pull Ups
Run 200 m
20 x Push Ups
Run 200 m
20 x Squats
Run 200 m
20 x Sit Ups
Run 200 m

Warmup

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups for 5 minutes

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

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 30 minutes:
Even’s- 4 x Tire Flips
Odd’s- 15 x Sledgehammer Strikes

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 1/3 of your Max Push Ups EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

Conditioning 3 rounds for time:
Run 800 m with a 45 lb Barbell
3 x Rope Climbs
2 x Stone to Shoulders (145, 160, 175, 190, 205…)

Warmup

Conditioning for time:
25 x Burpees
100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Squats
25 x Burpees

Warmup

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

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

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

Conditioning
Run a 5k for time. Wear a vest if you can.

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) Hang from the bar for 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning 5 rounds for time:
20 x SBGU
2 x Rope Climbs
Run 200 m

Warmup

Strength
10 x 5 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 30 x Sit Ups & 30 x Back Extensions

Conditioning 21, 18, 15, 12, 9, 6, 3 for time:
100 m OH Walking Lunges, then Pull Ups & Sit Ups

Swim
200 m warmup
6 x 25 m, rest 15 breaths
8 x 25 m, rest 15 breaths
200 m cool down

Warmup

Stamina 8 rounds, every other minute:
3 x Tire Flips
15′ Rope Climb

Conditioning for time:
Run 800 m
28 x Pull Ups
28 x KB Swings
28 x Clean & Jerk
Run 800 m

Abs 2 rounds:
18 x Crunches
30 x Russian Twists
30 x Wide Leg Sit Ups
15 x Leg Levers