Archive for December, 2015

Warm up

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

Conditioning 5 rounds for time:
10 x Pull Ups
10 x Burpees

Advertisements

Warm up

Stamina
100 x TGU

Conditioning 15-12-9-6-3 for time:
Box Jumps
Thrusters
Pull Ups
Wall Balls

Abs 2 rounds:
8 x Leg Levers
9 x Flutter Kicks
10 x Side Bends
11 x V-Ups
12 x Crunches

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:
50 ft. Yoke Carry @ 3 x BW

Conditioning
Run a 5k for time

Abs 3 rounds:
11 x Leg Levers
12 x Bicycles
20 x Russian Twists
12 x Wide Leg Sit 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 3 rounds, un-timed:
10 x Walking Lunges AHAP
10 x SBGU

Conditioning 10 rounds for time:
5 x Pull Ups
10 x Push Ups
15 x Squats
Run 100 m

Abs 2 rounds:
12 x V-Ups
60 sec Plank
15 x Side Bends
10 x Bicycles
12 x Wide Leg Sit Ups

Warm up

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 15 HLR

Stamina
400m BW Farmer’s Carry

Conditioning 10 rounds for time:
5 x Wall Ball
10 x KB Swings
15 x Burpee Pull Ups

Abs 4 rounds:
25 x Sit Ups
25 x Flutter Kicks
10 x Side Bends

Warm up

Conditioning 20 down to 1, for time:
Burpees
2 x Tire Flips between rounds

Abs 2 rounds:
12 x Pulse Ups
20 x Russian Twists
10 x Bicycles
13 x Wide Leg Sit Ups
14 x Crunches

Warm up

Stamina 4 rounds, un-timed:
Max Pull Ups
Max Dips

Conditioning 45 min AMRAP:
Run 800 m
12 x OH Walking Lunges
10 x Thrusters
8 x Box Jumps

Abs 2 rounds:
15 x Crunches
18 x Russian Twists
8 x V-Ups
30 x Wide Leg Sit Ups
10 x Leg Levers

Warm up

Strength
10 x 5 Squats
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) 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 a 5k for time

Abs 2 rounds:
30 x Wide Leg Sit Ups
60 sec Plank
15 x Bicycles
20 x Crunches
26 x Russian Twists

Warm up

Stamina
400 m Yoke Carry @ 2 x BW

Conditioning 15 rounds for time:
1) Farmer’s Carry as far as possible until you drop the weight
2) Then run back to the start and back to the weights
3) Repeat

Abs 3 rounds:
16 x Bicycles
14 x Side Bends
15 x Crunches

Warm up

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

Stamina
Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning
Run stairs with a weighted vest

Abs 2 rounds:
10 x Leg Levers
60 sec Plank
20 x Wide Leg Sit Ups
16 x Pulse Ups