Archive for June, 2015

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 10 rounds for time:
10 x Rope Climb
10 x Burpee Box Jump

Abs 2 rounds:
60 sec Plank
10 x Pulse Ups
13 x Side Bends
24 x Russian Twists
20 x Leg Levers
8 x Crunches

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Warm up

Conditioning 3 rounds for time:
Run 1 mile
20 x Push Ups
20 x Air Squats
20 x Sit Ups

Warm up

Conditioning for time:
200 m Hill Sprint
25 x Push Ups
200 m Hill Sprint
25 x Burpees
200 m Hill Sprint
25 x Air Squats
200 m Hill Sprint
25 x Flutter Kicks
200 m Hill Sprint
25 x Push Ups
200 m Hill Sprint
25 x KB Press
200 m Hill Sprint
25 x OH Squat
200 m Sprint
25 x Sit Ups

Warm up

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

Conditioning
Run a 5k for time

Abs 2 rounds:
20 x Crunches
20 x Flutter Kicks
20 x Leg Levers
20 x Side Bends

Warm up

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

Conditioning
Run a 5k for time

Abs 3 rounds:
12 x Side Bends
30 x Pulse Ups
25 x Crunches
20 x Russian Twists

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) 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:
20 x Bicycles
20 x Flutter Kicks
10 x Leg Levers
10 x Side Bends

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

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 1/3 of your Max Pull Ups EMOM for 3 minutes
4) Perform Max Pull Ups in 5 minutes

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions

Conditioning
Run a 5k for time. 

Warm up

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

Stamina un-timed:
1000 m Yoke Carry @ 2 x BW

Conditioning 10 rounds for time:
100 m Sprint
10 x Burpee Pull Ups

Abs 3 rounds:
12 x V-Ups
10 x Side Bends
11 x Leg Levers
15 x Crunches

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Extension
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:
100 x Pull Ups
Perform 4 x Double KB Swings every time you let go of the bar

Abs 2 rounds:
12 x Leg Levers
12 x V-Ups
10 x Side Bends
16 x Wide Leg Sit Ups
8 x Bicycles
14 x Crunches
60 sec Plank