25 Sep 14

Warm up

Strength
3 x 10 Press
3 x 10 BB Curl
3 x 10 Dips

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 10 rounds for time:
Run 100 m
5 x Pull Ups
10 x Push Ups
15 x Air Squats

24 Sep 14

Warm up

Conditioning for time:
Run 200 m
20 x OH Squat
Run 200 m
20 x Flutter Kicks
Run 200 m
20 x KB Swings
Run 200 m
20 x Push Ups
Run 200 m
20 x OH Lunges
Run 200 m
20 x Sit Ups
Run 200 m
20 x Mountain Climbers
Run 200 m
20 x Burpees

23 Sep 14

Warm up

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

Stamina Every 2 minutes for 30 min total:
1 x Rope Climb
50 m Farmer’s Carry

Conditioning 3 rounds total, tabata each exercise (20 sec work, 10 sec rest):
Man Makers
Push Ups
Box Jumps
Burpees
HSPU
Air Squats
Pull Ups
Thrusters
Dips
Frog Hop Broad Jumps
Chin Ups

Abs 2 rounds:
9 x Leg Levers
10 x V-Ups
15 x Pulse Ups
10 x Side Bends
10 x Crunches
11 x Leg Levers
6 x Bicycles

22 Sep 14

Warm up

Conditioning for time:
3 rounds:
10 x BB Row
10 x Man Makers
Rest 2 min

3 rounds:
12 x Thrusters
12 x Box Jumps
Rest 2 min

3 rounds:
20 x Tire Flip
400 m Sprint
Rest 2 min

Abs
15 x Bicycles
60 sec Plank
9 x Crunches
20 x Side Bends
20 x Leg Levers
18 x Russian Twists

20 Sep 14

Warm up

Stamina not timed:
100 x Tire Flips
3 Burpees EMOM

Conditioning
Nice, easy, LSD run to get all of the wiggles out. Especially after that tire!

Abs 3 rounds:
8 x V-Ups
60 sec Plank
10 x Bicycles
9 x Pulse Ups

19 Sep 14

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 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:
9 x Man Makers
15 x Burpees
21 x Pull Ups
Run 800 m

Abs
12 x Russian Twists
30 x Wide Leg Sit Ups
15 x Leg Levers
9 x V-Ups
10 x Pulse Ups
15 x Bicycles

17 Sep 14

Warm up

Conditioning 10 rounds for time:
Run 100 m
5 x Pull Ups
10 x Push Ups
15 x Air Squats

16 Sep 14

Warm up

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

Stamina Perform 2 reps, then add 5 pounds until you cannot complete the exercise, then move on:
2 x Strict Press
2 x Push Press
2 x Push Jerks
2 x Split Jerks

Conditioning 5 rounds for time:
Run 400 m
20 x Pull Ups
15 x Box Jumps
10 x Dips

Abs 2 rounds:
12 x Side Bends
10 x Bicycles
20 x Leg Levers
60 sec Plank
18 x Russian Twists
30 x Crunches

15 Sep 14

Warm up

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

Stamina 100 reps of each, un-timed:
Dips
Burpees
Arm Haulers
Man Makers

Conditioning
Run a 5k for time

Abs 2 rounds:
15 x Crunches
16 x Russian Twists
12 x Wide Leg Sit Ups
20 x Sit Ups

13 Sep 14

Warm up

Conditioning 10 rounds for time:
Run 100 m
5 x Pull Ups
10 x Push Ups
15 x Air Squats