Archive for August, 2014

Warm up

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

Stamina not timed:
30 x Press…5 burpee penalty every time you rack the weight

Conditioning for time:
30 x Cleans
Run 1 mile
10 x Rope Climbs
Run 1 mile
100 x Burpees

Abs 2 rounds:
11 x V-Ups
12 x Bicycles
12 x Side Bends
12 x Leg Levers
60 sec Plank

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29 Aug 14

Posted: August 29, 2014 in Workouts

Warm up

Conditioning for time:

100 x Air Squats
Run 400 m
90 x Push Ups
Run 400 m
80 x Sit Ups
Run 400 m
70 x KB Swings
Run 400 m
60 x Leg Levers
Run 400 m
50 x Wall Ball
Run 400 m
40 x Burpees
Run 400 m
30 x Walking Lunges
Run 400 m
20 x Thrusters
Run 400 m
10 x Pull Ups

27 Aug 14

Posted: August 27, 2014 in Workouts

Warm up

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

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 21-15-9 for time:
KB Swings
Box Jumps
Wall Ball

Warm up

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

Stamina 5 rounds:
8 x Curtis P’s
20 x Med Ball Slam
20 m Sled Push/Pull

Conditioning for time:
20 x Thrusters
20 x Clean
20 x OH Squat
20 x Burpees

Abs 3 rounds:
20 x Side Bends
60 sec Plank
20 x Leg Levers

Warm up

Stamina un-timed:
50 x Cleans
25 x Pull Ups
50 x KB Swings
25 x Push Ups
50 x Med Ball Slams
50 x Bench Press
25 x Dips
50 x Box Jumps
25 x Back Extensions
25 x Med Ball Sit Ups

Warm up

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

Stamina alternate EMOM for 20 minutes:
50 ‘ Yoke Carry
50 ‘ OH Carry (barbell, beer keg, etc)

Conditioning AMRAP 20 minutes:
3 x Clean
6 x Dips
9 x Box Jumps
12 x TGU

Abs
12 x Pulse Ups
10 x Wide Leg Sit Ups
10 x Crunches
18 x Leg Levers
25 x Bicycles
10 x Side Bends

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 1:00, 4 x :30, & 5 x :15

Conditioning 10 rounds for time:
10 x GHD Sit Ups
10 x KB Swings
10 x Tire Flips

Warm up

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 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 1 mile (1600 m)
Swim 1/2 mile (800 m)
Run 2 miles (3200 m)

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 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning for time:
Run 200 m
20 x KB Swings
Run 200 m
20 x OH Squats
Run 200 m
20 x Push Ups
Run 200 m
20 x Sit Ups
Run 200 m
20 x Burpees
Run 200 m
20 x SBGU
Run 200 m
20 x Flutter Kicks
Run 200 m
20 x OH Walking Lunges

Warm up

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 100 Pull Ups, un-timed

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 100 Push Ups, un-timed

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:
Run 4 miles for time
30 minutes Bag Drills (MMA, Combatives, DT’s, punching!)
30 minutes Grounds Drills (Jujitsu, Wrestling, etc)