Archive for May, 2015

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Stamina un-timed:
400 m Farmer’s Carry

Conditioning for time:
21-15-9 Clean and Jerk
21-15-9 Calorie Row

Abs
9 x Pulse Ups
12 x Side Bends
30 x Wide Leg Sit Ups
60 sec Plank
20 x Russian Twists

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Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 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 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning 5 rounds for time:
100 m Bear Crawl
100 m Broad Jump

Abs 2 rounds:
20 x Russian Twists
8 x Crunches
12 x Leg Levers
16 x Bicycles

Warm up

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

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:
10 x Burpee Pull Ups
15 x Leg Levers

Warm up

Murph Challenge for time:
Run 1 mile
100 x Pull Ups
200 x Push Ups
300 x Squats
Run 1 mile

Warm up

Strength
10 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

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, Leg Levers, K2E, & Flutter Kicks

Conditioning for time:
21 x Thrusters
1000 m Row
15 x Thrusters
500 m Row
9 x Thrusters
250 m Row

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 15 Dips

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

Abs 2 rounds:
20 x Russian Twists
60 sec Plank
16 x Bicycles
20 x Crunches

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf 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 for time:
Run 1 mile
200 m Sandbag Sprint
50 m OH Walking Lunges
50 x Burpees
50 m Bear Crawl
100 x Push Ups
200 m Sandbag Sprint
Run 1 mile

Abs 2 rounds:
14 x Russian Twists
20 x Wide Leg Sit Ups
10 x Side Bends
20 x Bicycles
12 x V-Ups

Warm up

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

Stamina 3 rounds, un-timed:
200 m BW Farmer’s Carry
10 x Tire Flips

Conditioning 2 rounds for time:
50 x Burpees
40 x Pull Ups
30 x Goblet Squats
20 x KB Swings
10 x HSPU
Run 800 m

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

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 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, Leg Levers, K2E, & Flutter Kicks

Conditioning 10 rounds for time:
Row 200 m
20 x Air Squats

 

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Conditioning for time:
Run 1/2 Mile
50 x Pull Ups
100 x Push Ups
150 x Air Squats
Run 1/2 Mile

Abs 2 rounds:
16 x Bicycles
12 x Russian Twists
20 x Side Bends
60 sec Plank
25 x Crunches