Archive for April, 2015

Warm up

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

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 20 x Push Ups & 20 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, K2E, Leg Levers, & Flutter Kicks

Conditioning for time:
40 x Box Jumps with a 40 lb vest

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Warm up

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

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 3 rounds for time:
Hill Sprint 200 m
20 x Push Ups
Hill Sprint 200 m
20 x Sit Ups
Hill Sprint 200 m
20 x Air Squats

Warm up

Strength
5 x 5 Squat
5 x 5 Leg Extension
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) Perform Max Pull Ups in 5 minutes

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, & 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:
Row 3oo m
Every 20 m, perform 2 x Thrusters

Abs 4 rounds:
9 x V-Ups
6 x Bicycles

Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Fly
5 x 10 Dips

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 5 rounds for time:
Run 400 m
20 x Box Jumps
20 x Wall Balls
20 x Burpees

Abs 4 rounds:
10 x Leg Levers
13 x Crunches
60 sec Plank

Warm up

Stamina
400 m BW Farmer’s Carry

Conditioning
3 rounds for time:
200 m Hill Sprint
20 x Push Ups
200 m Hill Sprint
20 x Sit Ups
200 m Hill Sprint
20 x Air Squats

Abs 2 rounds:
8 x V-Ups
12 x Leg Levers
30 x Russian Twists
20 x Flutter Kicks

Warm up

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

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

Conditioning
Run a 5k for time

Warm up

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

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 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
Run a 5k for time

Abs
12 x Bicycles
60 sec Plank
13 x Crunches
15 x Side Bends
9 x V-Ups
8 x Leg Levers

Warm up

Strength
5 x 5 Squat
5 x 5 Leg Extension
5 x 5 Leg Curl
5 x 20 Calf Raise

Conditioning
Run a 5k for time

Abs 5 rounds:
20 x Crunches
15 x Pulse Ups

Warm up

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 10 Leg Curls
5 x 10 HLR

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 EMOM for 10 minutes:
20 m Sled Push As Heavy As Possible

Abs 2 rounds:
10 x Crunches
30 x Wide Leg Sit Ups
24 x Russian Twists
25 x Pulse Ups

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Lateral Raise
5 x 10 Rear Delt

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 20 x Push Ups & 20 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 20 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning
Run a 5k for time