Archive for October, 2014

Warm up

Stamina Deck of Cards, un-timed:
Spades- Push Ups
Hearts- Burpees
Clubs- Squats
Diamonds- Sit Ups

J = 11, Q = 12, K = 13, Ace = 14

Conditioning
10 x 100 m Hill Sprints

 

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Warm up

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

Stamina 20 minutes:
Min 1- 1 x Tire Flip
Min 2- 2 x Tire Flips
Min 3- 3 x Tire Flips…

Conditioning for time:
10 x Pull Ups
20 x Arm Haulers
30 x Man Makers
40 x T2B
50 x Air Squats
60 x Burpees
70 x Sit Ups
80 x Box Jumps
90 x Flutter Kicks
100 x Push Ups

Abs 2 rounds:
60 sec Plank
30 x Russian Twist
15 x Leg Levers
10 x Side Bends
10 x Pulse Ups

Warm up

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

Abs 2 rounds:
60 sec Plank
25 x Wide Leg Sit Ups
15 x Side Bends
9 x Pulse Ups

Warm up

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

Stamina 10 rounds, un-timed:
10 x OH Walking Lunges
50 m Farmers Carry

Conditioning
Run 4 miles for time

Abs 3 rounds:
12 x Crunches
16 x Wide Leg Sit Ups
20 x Leg Levers
20 x Russian Twists

Warm up

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

Abs 2 rounds:
10 x Russian Twists
10 x Side Bends
12 x Crunches
25 x Flutter Kicks

Warm up

Stamina 3 rounds, un-timed:
20 x 2 Hand KB Swing
10 x Windmill
10 x TGU
20 x Push Press
15 x Wide Push Ups
15 x Regular Push Ups
15 x Diamond Push Ups
30 x Arm Haulers

Warm up

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

Stamina 3 rounds, un-timed, 135 lbs:
20 x Deadlifts
15 x Cleans
10 x Push Press

Conditioning for time:
50 x Pull Ups
100 x Push Ups
Run 5k

Abs 2 rounds:
12 x V-Ups
13 x Side Bends
60 sec Plank
12 x Russian Twists

Warm up

Conditioning 3 rounds, Tabata each set:
2 Hand KB Swing
Burpees
Thrusters
Man Makers
Push Press
Push Ups
Arm Haulers
Goblet Squats
Frog Hop Broad Jumps

Abs 2 rounds:
10 Side Bends
8 x Leg Levers
12 x Crunches
9 x Pulse Ups

Warm up

Stamina 5 rounds, un-timed:
30 m Tire Flip
20 x KB Swings
30 m Tire Flip
20 x Push Press

Conditioning
Run 5 miles for time

Abs
15 x Crunches
12 x Wide Leg Sit Ups
20 x Leg Levers
10 x Pulse Ups
12 x Bicycles

Warm up

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

Stamina
60 sec Max Push Ups
30 x Arm Haulers
45 sec Max Push Ups
30 x Arm Haulers
30 sec Max Push Ups
30 x Arm Haulers

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

Abs 4 rounds:
11 x V-Ups
11 x Pulse Ups
15 x Crunches