Archive for November, 2015

Warm up

Stamina un-timed:
75 x T2B

50′ Yoke Carry @ 2 x BW every time you come off of the bar

Conditioning for time:
200 x Air Squats
Run 400 m
20 x KB Swings
Run 400 m
20 x OH Squats
Run 400 m
20 x Burpees
Run 400 m
20 x Pull Ups
Run 400 m
20 x Box Jumps
Run 400 m
20 x OH Walking Lunges
Run 400 m

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Warm up

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, & Diamond Push Ups

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform 3 rounds of 20: Sit Ups & Back Extensions

Conditioning for time:
15 x Thrusters
20 x Bench Press
25 x Push Press
30 x Cleans

At the top of every minute, perform 2 x SBGU

Abs 3 rounds:
15 x Side Bends
15 x Crunches

Warm up

Strength
10 x 5 Clean & Jerk

Stamina un-timed:
Beer Keg/Atlas Stone carry as far as possible
Farmer’s Carry BW each hand as far as possible
Yoke Carry 2 x BW as far as possible
HSPU to failure

Conditioning 3 rounds:
Sprint 400 m
Rest 3 min
Sprint 200 m
Rest 2 min
Sprint 100 m
Rest 1 min

Abs 2 rounds:
9 x Pulse Ups
12 x Leg Levers
10 x Wide Leg Sit Ups
15 x V-Ups
26 x Russian Twists

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 Push Ups EMOM for 3 minutes
2) Perform 3 x 20 Arm Haulers & Push Ups
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

Conditioning
Run 10 x Hill Sprints

Abs 2 rounds:
9 x Crunches
10 x Leg Levers
12 x Side Bends
60 sec Plank
9 x V-Ups

Warm up

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

Stamina EMOM for 30 min:
Odds: 1 x Clean
Evens: 1 x Thruster

Conditioning
Run 1o x Hill Sprints

Abs 2 rounds:
10 x V-Ups
20 x Pulse Ups
12 x Leg Levers
6 x Bicycles

Warm up

Strength
10 x 5 Clean & Jerk

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 EMOM for 15 minutes:
Odds: 15 m, 25 m Suicides
Evens: Max Push Ups

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

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 x 20 Push Ups & Arm Haulers

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

Conditioning
Run a 5k for time

Abs 3 rounds:
12 x Russian Twists
60 sec Plank
11 x Leg Levers
16 x Wide Leg Sit Ups

Warm up

Stamina
5 x Max Rep Weighted Pull Ups

Conditioning
4 min AMRAP Thrusters
2 min Rest
4 min AMRAP Burpees
2 min Rest
4 min AMRAP Clean and Jerk
2 min Rest
4 min AMRAP Push Ups
2 min Rest
4 min AMRAP Box Jumps
2 min Rest
4 min AMRAP Wall Balls

Abs 2 rounds:
15 x Crunches
13 x Side Bends
60 sec Plank
24 x Russian Twists
8 x Leg Levers

Warm up

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

Stamina 10 rounds, un-timed:
10 x SBGU
20 x OH Walking Lunges

Conditioning
Run a 5k for time

Abs 2 rounds:
10 x Bicycles
10 x Leg Levers
25 x Crunches
12 x Russian Twists

Happy 240th Birthday, Marines!

Warm up

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

Conditioning 20:15 AMRAP, celebrating the 10NOV1775 Marine Corps Birthday
10 x Push Ups
11 x Wall Balls
75 m Suicides (10, 15, 10, plus 5)

Abs 2 rounds:
10 x Leg Levers
30 x Crunches
8 x V-Ups
20 x Wide Leg Sit Ups
10 x Side Bends