Archive for March, 2014

Warm up

Strength
10 x 5 Bench Press
3 x 10 Inc DB Press
5 x 10 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

Wear body armor or a weight vest!

Abs 2 rounds:
15 x Crunches
11 x Leg Levers
15 x V-Ups
15 x Wide Leg Sit Ups
20 x Russian Twists

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Warm up

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 20-15-10-5 for time:
SBGU
Thrusters
Box Jumps
KB Swings

Abs 2 rounds:
60 sec Plank
13 x Crunches
12 x Wide Leg Sit Ups
10 x Russian Twists
20 x Pulse Ups
8 x Leg Levers

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 3 rounds of 60 x 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 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 50-40-30-20-10 for time:
KB Swings
Burpees

Swimming
Swim 500 m to warm up
Swim 500 m with fins
Swim underwater for distance x 3
Recover 3 objects from bottom of pool

Warm up

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 2:00, 2 x 1:00, & 4 x :30

Conditioning for time:
200 m Walking Lunges
25 x Push Ups
100 m Low Crawl (arms only)
25 x Flutter Kicks
100 m Low Crawl (legs only)
10 x Burpees
100 m Bear Crawl
10 x 50 m Waiter’s Carry (alternate arms)
50 m Log Roll Left
50 m Log Roll Right
200 m Farmer’s Carry
20 x Sit Ups

Warm up

Stamina
100 x Barbell Walking Lunges (body weight!)

Conditioning for time:
100 x Pull Ups
Run 1 mile
100 x Push Ups
Run 1 mile
100 x Sit Ups
Run 1 mile
100 x Air Squats
Run 1 mile

Abs 4 rounds:
10 x Side Bends
60 sec Plank

Swimming
5 rounds of 50 m Swim Sprints

Warm up

Strength
10 x 5 Bench Press
5 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 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 3 rounds for time:
Run 1 mile
25 x Burpees
50 x Push Ups
75 x Squats

Warm up

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 Max Pull Ups in 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, & 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 2 rounds for time:
Run 400 m
10 x Burpees
Run 300 m
15 x Burpees
Run 200 m
20 x Burpees
Run 100 m
25 x Burpees

Warm up

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

Stamina
400 m Heavy Carry…Any object you want that’s close to your body weight. 10 Burpee penalty every time you drop it.

Conditioning
Run a 5k with a weighted vest.

Abs 2 rounds:
20 x Russian Twists
13 x Crunches
12 x Leg Levers
20 x Bicycles

Warm up

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

Stamina
50′ Farmer’s Carry EMOM for 30 minutes.
Every minute, add weight (dumbbell, plate, sandbag, etc)

Conditioning 4 rounds for time:
Run 400m with a sandbag
50 x SBGU

Abs 2 rounds:
12 x Side Bends
60 sec Plank
9 x Crunches
12 x Russian Twists
12 x Leg Levers

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

Conditioning 3 rounds for time:
Run 1 mile
20 x Air Squats
20 x Burpees
20 x Diamond Push Ups

Wear a vest of body armor if you can!

Abs 2 rounds:
18 x Bicycles
20 x Wide Leg Sit Ups
10 x Pulse Ups
20 x Russian Twists
12 x Side Bends