Archive for January, 2016

Warm up

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

Stamina un-timed:
1 mile Sled Drag @ BW

Conditioning
Death By KB (1 swing @ 1 min, 2 swings @ 2 min…to failure)

Abs
13 x Crunches
15 x Side Bends
12 x Leg Levers
60 sec Plank
12 x Pulse Ups
25 x Sit Ups
12 x Bicycles

Warm up

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

Stamina 5 rounds:
1 min AMRAP Front Squats
1 min rest
1 min AMRAP Cleans
1 min rest

Conditioning 6 rounds for time:
21 x Wall Ball
15 x Box Jumps
9 x Man Makers
10 m, 20 m Suicides

Abs 2 rounds:
10 x Side Bends
15 x Sit Ups
8 x Leg Levers
25 x Crunches

Warm up

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

Stamina
40 x KB Swings
30 x Goblet Squats
20 x KB Swings
10 x Goblet Squats

Conditioning
Run a 5k for time

Abs 4 rounds:
8 x Crunches
12 x Side Bends
12 x Leg Levers

Warm up

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

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

Conditioning
Ruck March 12 miles in 3-4 hours

Abs 5 rounds:
20 x Sit Ups
20 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
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
Run 10 x Hill Sprints

Abs 2 rounds:
10 x Leg Levers
20 x Side Bends
13 x Crunches
8 x Pulse Ups
20 x Bicycles

Warm up

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

Stamina
Max Distance Sled Drag for 30 minutes @ 75% BW

Conditioning
Run a 5k for time

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

15 Jan 16

Posted: January 15, 2016 in Workouts
Tags: , , , ,

Ruck 12 miles in no more than 4 hours with at least 33% of your body weight! Enjoy the weather! Get outside!

Warm up

Stamina
1) 1 min Max Pull Ups
2) 1 min Max Push Ups
3) 1 min Max Sit Ups

Conditioning 4 rounds for time:
15 m, 30 m Suicide Sprint
30 m BW Farmer’s Carry
15 m, 30 m Suicide Sprint
60 m Bear Crawl

Abs 2 rounds:
13 x Bicycles
10 x Crunches
8 x Side Bends
25 x Sit Ups
10 x V-Ups

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 Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes
3) Perform Max Sit Ups in 2:00, 4 x 1:00, & 5 x :30

Conditioning 2 rounds:
Max Distance Row in 1 min
Max Box Jumps in 1 min
Max Thrusters in 1 min
Max T2B in 1 min

Warm up

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

Stamina EMOM for 15 minutes:
15 – 1 Push Ups

Conditioning 21-15-9 for time:
Burpee Pull Ups, then run 400 m

Abs 2 rounds:
16 x Bicycles
20 x Russian Twists
30 x Pulse Ups
10 x Leg Levers
60 sec Plank