Archive for March, 2015

Warm up

Strength
10 x 5 Bench Press
5 x 10 Incline DB Press
5 x 10 Chest Supported Row
5 x 10 Dips

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 for time:
Run 1 mile
50 x Push Ups
100 x Sit Ups
150 x Air Squats
Run 1 mile

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Warm up

Stamina 10 rounds un-timed:
6 x Pull Ups
1 x Stone to Shoulder
6 x HSPU
1 x Stone to Shoulder

Conditioning 3 rounds for time:
Run 400 m
15 x Burpees
15 x Sit Ups
15 x Jumping Jacks

Abs 2 rounds:
18 x Russian Twists
12 x Bicycles
60 sec Plank
8 x Leg Levers
10 x Side Bends

Warm up

Strength
5 x 5 Squats
5 x 5 Leg Press
5 x 5 Leg Curl
5 x 20 Calf 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 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 sets of 30 x Push Ups & 30 x Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform 3 sets of 10 each: Sit Ups, Crunches, Leg Levers, Flutter Kicks, T2B, and Russian Twists

Conditioning
Run a 5k for time

Warm up

Stamina
50 x Jumping Jacks
25 x Push Ups
50 x Jumping Jacks
25 x Dive Bomber Push Ups
50 x Air Squats
25 x Push Ups
50 x Flutter Kicks
50 x Mountain Climbers
25 x Push Ups
25 x Lunges
50 x Leg Levers
50 x Air Squats
50 x Burpees

Abs 6 rounds:
20 x Side Bends
25 x Crunches

Warm Up

Conditioning 3 rounds for time:
30 x Double KB Swing
25 x Pull Ups
20 x Thrusters

Abs 3 rounds:
12 x Side Bends
10 x Crunches
20 x Russian Twists

Warm up

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
40 x Box Jumps
Run 400 m
30 x Walking Lunges
Run 400 m

Abs 3 rounds:
25 x Crunches
15 x Bicycles
18 x Leg Levers

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Rear Delt

Stamina
Perform AMRAP Walking BB Lunges in 10 minutes

 

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 of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 600 m
Perform 3 rounds of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 400 m
Perform 2 rounds of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 200 m
Perform 1 round of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats

Warm up

Strength
10 x 5 Squats
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 10 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 20 min AMRAP:
Run 400 m
Max Rep Pull Ups

Warm up

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 5 rounds for time:
5 x Thrusters
10 x Burpees

Warm up

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 10 HLR
5 x 10 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 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15