Archive for August, 2015

Warm up

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

Stamina 5 rounds, un-timed:
Yoke Carry @ 1.25 BW for as long as possible

Conditioning
Run a 5k for time

Abs 2 rounds:
60 sec Plank
15 x V-Ups
26 x Russian Twists
12 x Bicycles

Warm up

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
Run 2 miles with a weighted vest, then run a mile without to cool down

Abs 2 rounds:
15 x Leg Levers
30 x Russian Twists
8 x Bicycles
15 x Crunches
30 x Wide Leg Sit Ups

Warm up

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
Ride a bicycle 5 miles for time

Abs 2 rounds:
25 x Pulse Ups
9 x Leg Levers
12 x Bicycles
60 sec Plank
10 x Crunches

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 15 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 20 rounds for time:
1 x Thruster AHAP
5 x KB Swings AHAP

Abs 2 rounds:
10 x Crunches
10 x Leg Levers
8 x Pulse Ups
16 x Wide Leg Sit 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 30 x Sit Ups & 30 x Back Extensions

Conditioning
Run 5 miles for time

Abs 3 rounds:
10 x Pulse Ups
26 x Bicycles
12 x V-Ups

 

Warm up

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

Stamina
1) 150 ft Yoke Carry @ 2 x BW
2) 150 ft Farmer’s Carry @ 1.25 x BW

Conditioning for time:
Run 400 m
30 x Lunges
Run 400 m
40 x Box Jumps
Run 400 m
50 x BW Squats
Run 400 m

Abs 2 rounds:
10 x V-Ups
18 x Pulse Ups
12 x Side Bends
30 x Wide Leg Sit Ups
60 sec Plank

Warm up

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

Stamina 6 rounds, 90 sec each:
95 lb OH Carry for 100 feet

Conditioning for time:
Run 1 mile
50 x Lunges
50 x Burpees
100 x Sit Ups
100 x Push Ups
Run 1 mile

Abs 3 rounds:
15 x Crunches
10 x Side Bends
14 x Russian Twists

Warm up

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

Stamina 30-20-10, un-timed:
Front Squat
Push Ups
Lunges
Sit Ups

Conditioning
Run a 5k for time

Abs
15 x Bicycles
11 x Leg Levers
26 x Russian Twists
60 sec Plank
10 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 20 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 3 rounds of 1 minute each:
Wall Ball
SDHP
Box Jump
Thrusters
Man Makers

Abs 2 rounds:
8 x Crunches
16 x Leg Levers
10 x V-Ups
10 x Side Bends

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) Perform 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, 4 x 1:00, & 5 x :30

Conditioning 30-20-10 for time:
Double KB Swings
Double KB Lunges

Abs 3 rounds:
15 x Side Bends
60 sec Plank
20 x Leg Levers