30 Sep 15

Warm up

Strength
10 x 5 Squats
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 a total of 5 minutes

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning 5 rounds:
Sprint/Bike/Row 1 min
Rest 30 seconds
Sprint/Bike/Row 30 seconds
Rest 15 seconds
10 x KB Swings
10 x Box Jumps
10 x Burpees

Abs 3 rounds:
18 x Russian Twists
60 sec Plank
18 x Crunches
15 x Pulse Ups

29 Sep 15

Warm up

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 30 x Sit Ups & 30 x Back Extensions

Conditioning 5 rounds for time:
6 x Thrusters
12 x SBGU
18 x Pull Ups

26 Sep 15

Warm up

Conditioning 5 rounds for time, 1 minute break between rounds:
7 x Pull Ups
14 x DB Thrusters
21 x Push Ups
100 m Sprint

Abs 2 rounds:
15 x Leg Levers
9 x V-Ups
20 x Crunches
14 x Russian Twists
12 x Side Bends

25 Sep 15

Warm up

Conditioning 3 rounds for time:
20 x Jumping Jacks
20 x Box Jumps
20 x Pistols
20 x Split Squats
20 x Jumping Lunges
20 x Mountain Climbers
20 x Plyo Push Ups
20 x Lateral Box Jumps
20 x Burpee Broad Jumps
20 x High Knees
20 x Sit Ups

23 Sep 15

Warm up

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

Conditioning 8 min AMRAP:
8 x DB Thrusters
8 x Pull Ups

Abs 3 rounds:
25 x Crunches
8 x Bicycles
12 x Side Bends

21 Sep 15

Warm up

Conditioning 6 rounds for time, with a weighted vest:
50 ft Bear Crawl
6 x Pull Ups

Abs 2 rounds:
15 x V-Ups
16 x Russian Twists
10 x Side Bends
12 x Leg Levers
60 sec Plank

18 Sep 15

Warm up

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

Conditioning 2 rounds for time:
20 x Jumping Jacks
20 x Pistols
20 x Box Jumps
20 x Split Squats
20 x Jumping Lunges
20 x Mountain Climbers
20 x Lateral Jumps
20 x Burpee Broad Jumps
20 x Plyo Push Ups

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

17 Sep 15

Warm up

Strength
10 x 5 Deadlifts
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 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 10 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 5 rounds for time:
5 x Man Makers
15 x Wall Balls
30 m Bear Crawl

 

14 Sep 15

Warm up

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

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 20 each: Push Ups, Wide Push Ups, Diamond Push Ups, & Arm Haulers

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 10 rounds for time:
100 ft Duck Walk
100 ft BW Farmer’s Carry
5 Burpee penalty if you drop the weight

Abs 3 rounds:
30 x Wide Leg Sit Ups
10 x Side Bends
8 x Crunches

11 Sep 15

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) Perform 3 rounds 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 Wall Balls

Abs 2 rounds:
15 x Bicycles
8 x Leg Levers
13 x Crunches
6 x Side Bends