Archive for November, 2014

Warm up

Stamina 3 rounds, un-timed:
200 m BW SB Carry
20 x Pull Ups
20 x Press

Conditioning for time:
Run 1 mile
100 x Pull Ups
Run 1 mile
100 x Push Ups
Run 1 mile
100 x Sit Ups
Run 1 mile
100 x Air Squats

Abs 2 rounds:
10 x Leg Levers
15 x Crunches
20 x Bicycles

Warm up

Stamina 21-15-9 un-timed:
DB Bench Press
Turkish Get Up

Conditioning 5 rounds for time:
Run 1/2 mile
20 x Box Jumps
20 x Wall Ball
20 x Burpees

Abs 3 rounds:
8 x Leg Levers
60 sec Plank
20 x Bicycles

Warm up

Strength
5 x 5 Front Squats
4 x 4 Deadlifts
4 x 20 Standing Weighted Calf Raises

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, and :30

Conditioning 2 rounds for time:
400 m Run
10 x Air Squats
10 x Walking Lunges
10 x Burpees
10 x Thrusters

Abs 2 rounds:
8 x V-Ups
15 x Leg Levers
13 x Crunches
18 x Russian Twists
10 x Side Bends

 

Warm up

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

Stamina 6 rounds, 2 minute rest between rounds:
100 ft. BW Farmer’s Carry

Conditioning 10 rounds for time:
100 m Run
10 x Burpees

Abs 2 rounds:
10 x Crunches
14 x Side Bends
12 x Leg Levers
60 sec Plank
9 x Pulse Ups

Warm up

Stamina
25 x Jumping Jacks
25 x Mountain Climbers
20 x Push Ups
10 x Cherry Pickers
20 x Pistols
10 x Dive Bomber Push Ups
20 x Lunges
50 x Air Squats
10 x Push Ups with Sideways Walk
10 x Frog Hop Broad Jump
10 x ECBB
15 x Jumping Lunges
50 x Sit Ups
25 x Leg Levers
20 x Flutter Kicks

Conditioning
3 mile Fartlek run for time

Warm up

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

Conditioning
1-10 KB Breathing Ladder

While holding your breath, perform 1, 2, 3…KB swings. Recover by taking as many long, slow, deep breaths as you performed KB swings. For instance, hold your breath while you swing 3 times, then take 3 long, slow breaths to recover. The longer and deeper that you breathe, the more time you get to recover.

*** DO NOT KILL YOURSELF DOING THIS!*** If you cannot breathe, don’t be stupid and keep pushing yourself. The whole idea is to stress your body a little bit, but mostly to develop the ability to relax, recover, take deep breaths, and get your pulse and you mind under control. I wrote 1 through 10, but if you can only do 5, then only do 5. If you can safely do more, then try it. I highly recommend doing this with a buddy.

Abs 4 rounds:
12 x GHD Sit Ups
10 x Ab Roller
10 x Side Bends

Warm up

Stamina 30 reps each, un-timed:
Deadlifts
Wall Ball
Clean & Press
Man Makers
Sit Ups
Diamond Push Ups
Box Jumps
Thrusters
Front Squats
Arm Haulers
Back Squats
DB Push Press
KB Swing Left
KB Swing Right
Burpees
K2E
Pull Ups
Push Ups
Bench Press
BB Row
Goblet Squats
Dips
Medicine Ball Slam
Frog Hop Broad Jump

Warm up

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

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions

Conditioning
Run a 5k for time

Abs 2 rounds:
10 x Bicycles
14 x Crunches
9 x Pulse Ups
16 x Russian Twists
10 x Side Bends

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
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 5 minutes of Pull Ups and Chin Ups, 1:1 work-rest

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Diamond Push Ups, Regular Push Ups, Wide Push Ups, and Arm Haulers

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, and :30

Conditioning
Run a Fartlek (interval) run for 30 minutes

Warm up

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

Conditioning
Run a 5k for time

Abs 3 rounds:
10 x Sit Ups
10 x Leg Levers
10 x Bicycles
10 x Flutter Kicks
10 x Side Bends