Archive for April, 2014

Warm up

Stamina
100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Air Squats

Conditioning for time:
Run 5 miles
Every mile perform 15 x Burpees

Abs 2 rounds:
9 x Pulse Ups
12 x V-Ups
26 x Bicycles
60 sec Plank
20 x Crunches
10 x Side Bends

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Warm up

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

Stamina
100 x SB Step Ups
Tabata Farmer’s Carry

Conditioning for time:
5-4-3-2-1 Tire Flips
200 m Sprint after each set of flips

Abs 2 rounds:
10 x Side Bends
12 x Bicycles
8 x Russian Twists
26 x Crunches
30 sec Plank

Warm up

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

Stamina
50 x Pull Ups
100 x Push Ups
150 x Sit Ups

Conditioning 4 rounds total, start every 10 minutes:
20 x ECBB
Run 1 mile

 

Warm up

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

Stamina
50 x Cleans
800 m Buddy Carry

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

Abs 2 rounds:
20 x Crunches
20 x Leg Levers
13 x Side Bends
9 x V-Ups
20 x Russian Twists

Warm up

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

Stamina
Tabata Carry a heavy object (like a fire hydrant or beer keg) for max distance
20 seconds on, 10 seconds off. 8 rounds total.

Conditioning for time:
100 x Burpee Pull Ups

Abs 2 rounds:
12 x Bicycles
40 sec Plank
24 x Russian Twists
12 x Pulse Ups
14 x Crunches
15 x Side Bends

Warm up

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

Stamina 5 rounds:
2 x Rope Climbs
10 x Tire Flips

Conditioning 3 rounds for time:
Run 1 mile
25 x Burpees
50 x Push Ups
75 x Air Squats

Abs 2 rounds:
24 x Wide Leg Sit Ups
10 x Pulse Ups
13 x Side Bends
8 x Leg Levers
10 x Crunches

Warm up

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

Conditioning 5 rounds for time:
20 x Pull Ups
30 x Push Ups
40 x Sit Ups
50 x Air Squats

Abs 6 rounds:
20 x Leg Levers
13 x Side Bends

Warm up

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

Stamina
30 x BB Lunges
100 x Mountain Climbers
400 m OH BB Carry

Conditioning 3 rounds for time:
30 x Wall Balls
30 x SDHP
30 x Box Jumps
30 x Press

Abs 2 rounds:
26 x Russian Twists
15 x Side Bends
15 x Crunches
9 x Pulse Ups

Swimming
Warm up 500 m
10 x 100 m
4 x 25 m underwater

Warm up

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

Stamina
8 x Max Distance Farmer’s Carry
8 x Max Distance BB OH Carry

Conditioning 10 rounds for time:
100 m Sprint
10 x Pull Ups
100 m Sprint
10 x Burpees

Abs 4 rounds:
8 x Side Bends
12 x Leg Levers
15 x Pulse Ups

13 Apr 14

Posted: April 13, 2014 in Workouts
Tags: ,

Warm up

Stamina
85% Max Yoke Carry for 50 ft EMOM for 12 minutes

Conditioning for time:
50 x Pull Ups
Run 400 m
21 x Thrusters
Run 400 m
21 x Thrusters
Run 400 m
50 x Pull Ups

Abs 3 rounds:
8 x V-Ups
10 x Side Bends
25 x Crunches