31 May 14

Warm Up

Stamina “Death by Thrusters”
1st minute = 1 thruster
2nd minute = 2 thrusters
3rd minute = 3 thrusters

Continue until you cannot complete  the set for that minute

Conditioning with a partner for time:
1 person runs 400 m with a sandbag…
1 person performs as many SBGU as possible…

Trade off and continue until both of you have performed 150 SBGU!

Abs 3 rounds:
12 x Wide Leg Sit Ups
12 x Side Bends
15 x Crunches

26 May 14

Warm Up

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

Today is Memorial Day, and even though this is named after 1 man, do it in honor of all the American fallen for the past 238 years!

23 May 14

Warm Up

Stamina un-timed:
8 x Tire Flips
10 x Box Jumps
50 x Flutter Kicks

Conditioning 5 rounds for time:
20 x Burpees
30 x KB Swings
40 x Sit Ups
50 x Air Squats

21 May 14

Warm Up

Stamina 3 rounds, un-timed:
10 x Walking Lunges
20 x Good Mornings
30 x Wall Ball

Conditioning for time:
100 x Pull Ups
Run 200 m every time you come off the bar

200 x Push Ups
Run 200 m every time you stop

300 x Sit Ups
Run 200 m every time you stop

Good luck, lol!

20 May 14

Warm up

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

Stamina un-timed:
1 min Max Distance Sled Push
Rest as needed between sets

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

19 May 14

Warm up

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

Conditioning for time:
200 x Air Squats
Run 400 m
20 x KB Swings
Run 400 m
20 x OH Squats
Run 400 m
20 x Pull Ups
Run 400 m
20 x Box Jumps
Run 400 m
20 x OH Walking Lunges
Run 400 m

Abs 2 rounds:
13 x Crunches
60 Sec Plank
20 x Wide Leg Sit Ups
8 x Leg Levers
8 x V-Ups

18 May 14

Warm up

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

Stamina 7 rounds un-timed:
10 x DB Snatches
10 x Sledgehammer Strikes
10 x TGU

Conditioning 5-4-3-2-1 for time:
Rope Climb
400 m Run

5 rope climbs, run, 4 rope climbs, run…

Abs 3 rounds:
13 x Leg Levers
8 x Crunches
20 x Bicycles

17 May 14

Warm up

Stamina 5 rounds, not timed:
25 m Sled Push
25 m Sled Pull

Conditioning Tabata:
KB Swings
Burpees

Abs 4 rounds:
6 x Bicycles
10 x Side Bends
60 sec Plank

16 May 14

Warm up

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

14 May 14

Warm up

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

Stamina 8 rounds un-timed:
10 x Dips
10 x Weighted Step Ups

Conditioning
Run a 5k for time:

Abs 2 rounds:
6 x Side Bends
10 x Leg Levers
18 x Russian Twist
15 x Crunches