Archive for December, 2014

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning 20 minutes AMRAP:
3 x Thrusters
5 x Pull Ups

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Warm up

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

Conditioning for time:
20 x Pull Ups
200 m Walking Lunges
Run 200 m
100 x Mountain Climbers
Run 200 m
50 x Burpees
Run 200 m
150 x Air Squats
Run 200 m
75 x Push Ups
Run 200 m

Abs 2 rounds:
8 x V-Ups
20 x Crunches
60 sec Plank
12 x Side Bends
10 x Wide Leg Sit Ups

Warm up

Stamina
1 x 50 ft. Yoke Carry
2 x Clean & Jerk
3 x Press
4 x 50 ft Farmer’s Carry
5 x HSPU
6 x Stone to Shoulder
7 x BB Lunges
8 x Deadlifts
9 x Thrusters
10 x GHD Sit Ups
11 x Bench Press
12 x 50 ft OH Carry

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 1/2 of your Max Push Ups EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

Conditioning for time:
Run 400 m
30 x Walking Lunges
Run 400 m
40 x Box Jumps
Run 400 m
50 x Air Squats
Run 400 m

Abs 2 rounds:
15 x V-Ups
8 x Leg Levers
26 x Bicycles
60 sec Plank
12 x Side Bends
25 x Crunches

Warm up

Strength
10 x 5 Squat
5 x 15 Leg Press
5 x 10 Leg Curls

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

Abs 2 rounds:
25 x Crunches
16 x Bicycles
8 x Pulse Ups
15 x Crunches
9 x Leg Levers

Warm up

Stamina un-timed:
4 x Walking Lunges + 4 x Push Press for 400 m

Conditioning 10 rounds:
5 x Med Ball Slams
10 x Push Ups
15 x KB Swings

Abs 2 rounds:
15 x Crunches
10 x Side Bends
16 x Russian Twists
25 x Pulse Ups
10 x Bicycles

Warm up

Strength
10 x 5 Bench Press
5 x 10 DB Incline Fly
5 x 15 Rear Delt

Stamina 8 rounds, un-timed:
50 m Yoke carry
12 x Dips

Conditioning 4 rounds for time:
20 x Box Jumps
20 x KB Swings
20 x Burpee Pull Ups

Abs 2 rounds:
25 x Crunches
15 x Leg Levers
60 sec Plank
16 x Bicycles
15 x Pulse Ups
15 x Side Bends
16 x Wide Leg Sit Ups

Warm up

Stamina
100 x Squats

Conditioning 3 rounds for time:
Run 1 mile
20 x Box Jumps
20 x Burpees
20 x HSPU

Abs 2 rounds:
24 x Russian Twists
12 x Bicycles
24 x Wide Leg Sit Ups
10 x Pulse Ups
10 x Side Bends

Warm up

Stamina
100 x KB Swings

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

Warm up

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

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 30 reps of each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning
Run a 5k for time.