30 Oct 15

Warm up

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

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 20 min AMRAP:
100 m Weighted Bear Crawl
100 m BW Farmer’s Carry

Abs 2 rounds:
20 x Crunches
9 x Pulse Ups
8 x Leg Levers
60 sec Plank
25 x Bicycles
8 x Wide Leg Sit Ups

29 Oct 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 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: Crunches, Sit Ups, Leg Levers, K2E, & Flutter Kicks

Conditioning
Run 400 m easy warm up

Run 2 x 800 m
Run 3 x 400 m
Run 800 m for time

Run 400 m easy cool down

22 Oct 15

Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 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 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 15 min EMOM:
1’s – 3 x Tire Flips
2’s – 6 x Burpees
3’s – 9 x KB Swings

21 Oct 15

Warm up

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

Stamina
1) Perform 1/3 o fyour 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 12 min, AMRAP:
1 x Suicide (5, 10, 15 m)
4 x SBGU
10 x Plyo Push Ups

20 Oct 15

Warm up

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

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 Lateral Jumps
20 x Burpee Long Jumps
20 x High Knees

Abs
60 sec Plank
30 x Russian Twists
30 x Pulse Ups
15 x Crunches
12 x Wide Leg Sit Ups

18 Oct 15

Warm up

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

Stamina 3 rounds, un-timed:
50 m Sled Pull AHAP
50 m Sled Push AHAP

Conditioning 5 rounds for time:
5 x Thrusters
5 x Turkish Get Ups

Abs 2 rounds:
30 x Russian Twists
60 sec Plank
13 x Crunches
12 x Leg Levers
6 x Side Bends

17 Oct 15

Warm up

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

Stamina 4 rounds:
Yoke Carry 2 x BW as far as possible
Rest 1 min
Farmer’s Carry BW as far as possible
Rest 1 min

Conditioning 4 rounds for time:
30 x KB Swings
30 x Push Ups

Abs 2 rounds:
18 x Russian Twists
20 x Side Bends
16 x Leg Levers
60 sec Plank

16 Oct 15

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
50 ft Yoke Carry @ 3 x BW
100 ft Farmer’s Carry @ BW each hand
200 ft Stone/Keg Carry @ BW

Conditioning
Run a 5k for time

Abs 2 rounds:
10 x Bicycles
10 x Side Bends
13 x Leg Levers
30 x Wide Leg Sit Ups

15 Oct 15

Warm up

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 20 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

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 Lateral Jumps
20 x Burpee Long Jumps

13 Oct 15

Warm up

Strength
10 x 5 Deadlifts
5 x 10 Good Mornings
5 x 10 HLR

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

Conditioning 21 minutes:
1’s do 2 x SB Clean & Press
2’s do 100 ft. Sled Push
3’s do 10 x KB Swing