Archive for July, 2015

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 a total of 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning
Run 10 x Hill Sprints

Abs 2 rounds:
8 x V-Ups
60 sec Plank
30 x Pulse Ups
13 x Crunches

Warm up

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

Abs 2 rounds:
60 sec Plank
18 x Bicycles
18 x Crunches
12 x Leg Levers

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 un-timed:
400 m Yoke Carry @ 2 x BW

Conditioning 3 rounds for time:
Run 800 m
25 x Sit Ups
25 x Back Extensions

Abs 2 rounds:
26 x Russian Twists
11 x V-Ups
15 x Crunches
10 x Leg Levers
20 x Side Bends

Warm up

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

Stamina
10 x BW Farmer’s Carry (as far as possible without dropping)

Conditioning
Run 10 x Hill Sprints

Abs 2 rounds:
26 x Bicycles
8 x Crunches
60 sec Plank

Warm up

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

Stamina
400 m Walking Lunges

Conditioning 10 rounds for time:
5 x Pull Ups
10 x Push Ups
15 x KB Swings

Abs 3 rounds for time:
10 x Sit Ups
10 x Crunches
10 x Flutter Kicks
10 x Bicycles
10 x Leg Levers

Warm up

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

Stamina
Tabata Sled Push
…rest…
Tabata Sled Pull

Conditioning
Run 5 miles for time

Abs 2 rounds:
15 x Wide Leg Sit Ups
20 x Russian Twists
20 x Leg Levers
18 x Crunches
10 x Bicycles
15 x Pulse Ups

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina 20 min EMOM:
50 ft. Farmer’s Carry (BW each hand)

Conditioning
Run 10 hill sprints

Abs 5 rounds:
12 x Side Bends
8 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
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 20 each: Sit Ups, Crunches, Leg Levers, T2B, & Flutter Kicks

Conditioning 30 min EMOM:
1st min: 250 m Row
2nd min: 10 x Burpees
3rd min: 10 x DB Thrusters

Warm up

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

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
Run 5 miles for time

Warm up

Stamina “Monthly Challenge”
1776 x Pull Ups, Push Ups, & Sit Ups in 31 days. Thought it looked cool.

Conditioning 30 minutes:
20 x 1 Stone to Shoulder & 5 x Pull Ups…
…Remaining time perform Walking Lunges with BW

Abs 2 rounds:
12 x Bicycles
8 x Side Bends
16 x Leg Levers
11 x Pulse Ups
18 x Russian Twists
20 x Wide Leg Sit Ups