Archive for January, 2015

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 GHD
5 x 20 Calf Raise

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, & :30

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

Abs 2 rounds:
13 x Crunches
20 x Leg Levers
20 x Bicycles
20 x Russian Twists
15 x Side Bends
60 sec Plank

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Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 DB Incline Fly
5 x 10 Cable Row

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 each: Arm Haulers & Push Ups

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 30 each: Sit Ups, Crunches, Leg Levers K2E, & Flutter Kicks

Conditioning for time:
Run 1 mile
Perform Burpee Long Jumps for 400 m
Run 1 mile

Abs 2 rounds:
12 x Side Bends
13 x Crunches
12 x V-Ups
16 x Russian Twists

Warm up

Stamina
EMOM perform 10 Pull Ups until you cannot complete the exercise in 60 seconds

Conditioning 3 rounds for time:
20 x OH Walking Lunges
50 ft BW Farmer’s Carry
20 x Burpees

Abs 4 rounds:
60 sec Plank
15 x Pulse Ups

Warm up

Stamina 4 rounds, un-timed:
10 x Weighted Pull Ups
10 x Weighted Push Ups
10 x Weighted Sit Ups

Conditioning for time:
200 x Air Squats
Run 200 m
20 x KB Swing
Run 200 m
20 x OH Squats
Run 200 m
20 x Burpees
Run 200 m
20 x Box Jumps
Run 200 m
20 x Pull Ups
Run 200 m
20 x OH Walking Lunges
Run 200 m
20 x Push Ups
Run 200 m

Abs 2 rounds:
8 x V-Ups
6 x Bicycles
15 x Side Bends
12 x Crunches

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Lateral 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 1 mile,

3 rounds:
20 x Air Squats
20 x Burpees
20 x Diamond Push Ups,

Run 1 mile

Warm up

Conditioning for time:
10 x Pull Ups
Run 100 m
20 ft Rope Climb
Run 100 m
10 x Box Jumps
Run 100 m
10 x Sit Ups
Run 100 m
100 m Farmer’s Carry
Run 100 m
100 m Walking Lunges
Run 100 m
100 m Bear Crawl
Run 100 m
10 x Push Ups
Run 100 m
10 x Burpees
Run 100 m
10 x Pull Ups
Run 100 m
10 x Wall Ball
Run 100 m
100 m Farmer’s Carry
Run 100 m
10 x Box Jumps
Run 100 m
10 x Push Ups
Run 100 m
10 x Sit Ups
Run 100 m
100 m Walking Lunges
Run 100 m
10 x Pull Ups

Congratulations! You just ran a mile of obstacle course prep!

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 GHD
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 x Push Ups & 30 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 30 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning for time:
30 Burpees, 5 Stone to Shoulder, Row 700 m
25 Burpees, 4 Stone to Shoulder, Row 600 m
20 Burpees, 3 Stone to SHoulder, Row 500 m
15 Burpees, 2 Stone to Shoulder, Row 400 m
10 Burpees, 1 Stone to Shoulder, Row 300 m

Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Fly
5 x 10 Seated Row

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 2:00, 4 x 1:00, & 5 x :30

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

Abs 2 rounds:
10 x Side Bends
60 sec Plank
12 x Crunches
10 x Sit Ups

Warm up

Strength
10 x 5 Deadlift
4 x 10 Good Mornings
4 x 10 BB Row
4 x 12 Leg Curls

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 Sit Ups & Back Extensions

Conditioning
Run a 5k for time.

Warm up

Stamina
1) Perform 1/2 of your Max Pull Ups EMOM for 3 minutes
2) Perform Pull Ups for a maximum of 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & 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, & :30

Conditioning for time:
Run 1000 m
Perform 5 rounds of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 800 m
Perform 4 rounds
Run 600 m
Perform 3 rounds
Run 400 m
Perform 2 rounds
Run 200 m
Perform 1 round