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
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
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
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
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