Archive for February, 2015

Warm up

Stamina
1) Perform 1 Dip EMOM, 2 Dips the second minute, 3 Dips the third minute, until you are unable to complete the exercise in one minute

2) Perform 1 Pull Up EMOM, 2 Pull Ups the second minute, etc…

Conditioning
Ruck march 8 miles in under 2 hours. Ruck should weigh at least 30-50 pounds

Abs 2 rounds:
12 x V-Ups
30 x Wide Leg Sit Ups
20 x Russian Twists
18 x Crunches

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Warm Up

Stamina
Perform a Wall Sit or hold the bottom squat position for 60 seconds…

Then perform as many unbroken BW Squats as possible

Conditioning for time:
Run 1000 m
5 x Pull Ups, 10 x Push Ups, 15 x BW Squats
Run 800 m
5 x Pull Ups, 10 x Push Ups, 15 x BW Squats
Run 600 m
5 x Pull Ups, 10 x Push Ups, 15 x BW Squats
Run 400 m
5 x Pull Ups, 10 x Push Ups, 15 x BW Squats
Run 200 m
5 x Pull Ups, 10 x Push Ups, 15 x BW Squats

Abs 2 rounds:
30 x Russian Twists
10 x Bicycles
13 x Side Bends
14 x Crunches

Warm Up

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 10 Leg Curl
5 x 10 GHD

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 4 rounds for time:
20 x Box Jumps
6 x Suicide Runs
20 x Burpees
20 x Sit Ups

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

Conditioning
Run a 5k for time

Abs 2 rounds:
15 x Side Bends
15 x Crunches
30 x Wide Leg Sit Ups
60 sec Plank
8 x Leg Levers

Warm Up

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

Stamina 30 rounds un-timed:
5 x Pull Ups
5 x Dips

Conditioning for time:
800 m Farmer’s Carry
10 x Box Jumps
400 m OH Carry
20 x Box Jumps
200 m Yoke Carry
30 x Box Jumps
100 m Bear Crawl

Abs 3 rounds:
20 x Crunches
12 x Leg Levers
15 x Pulse Ups

Warm Up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Press
5 x 10 Rear Delt
5 x 10 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

Conditioning
Run a 5k for time

Abs 2 rounds:
12 x Side Bends
20 x Crunches
18 x Pulse Ups
12 x Leg Levers
24 x Russian Twists
20 x Wide Leg Sit Ups

Warm Up

Strength
10 x 5 Deadlifts
5 x 10 BB Rows
5 x 10 GHD
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 alternate exercise for time:
10 down to 1 GHD Sit Ups
1 up to 10 Tire Flips

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

Conditioning
Run a 5k for time

Warm up

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: Crunches, Sit Ups, K2E, Leg Levers, & Flutter Kicks

Conditioning
Run a 5k for time.

Warm up

Strength
10 x 5 Deadlift
4 x 10 GHD
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 20 each: Sit Ups & Back Extensions

Conditioning 5 rounds for time:
Row 500 m
6 x Pull Ups
12 x Double KB Clean