Archive for February, 2016

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 your Max Chin Ups

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

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

Conditioning for time with 1 min rest in between:
10-15-25-50 KB Swings

Abs 2 rounds:
8 x V-Ups
8 x Side Bends
20 x Wide Leg Sit Ups
8 x Pulse Ups

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Warm up

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

Stamina 7 rounds un-timed:
7 x Clean & Jerk

Conditioning 20 min AMRAP:
25 ft OH Walking Lunges
8 x Burpees
25 ft OH Walking Lunges
8 x Pull Ups

Abs 2 rounds:
8 x Leg Levers
26 x Wide Leg Sit Ups
15 x Crunches
12 x Side Bends

Warm up

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

Stamina un-timed:
3 x Max DB Shrugs
Max Effort Push Ups
Max Effort Sit Ups

Conditioning for time:
10 x Hill Sprints

Strength
1 x Max Squats @ 80%
1 x Max Push Press @ 90%

Stamina 3 rounds, un-timed:
15 x KB Swings
12 x DB Step Ups

Conditioning 21-15-9 for time:
Thrusters
Pull Ups

Abs 2 rounds:
25 x Crunches
22 x Russian Twists
10 x Bicycles
8 x V-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 Pull Ups EMOM for 3 minutes
2) Perform 5 min Max Pull Ups & Chin Ups

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

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

Conditioning 3 rounds:
400 m Run
15 x Thrusters
20 x Box Jumps

Abs 2 rounds:
24 x Russian Twists
12 x Side Bends
12 x V-Ups
15 x Bicycles

Warm up

Conditioning Deck of Cards for time:
Spades = Push Ups
Clubs = Sit Ups
Hearts = Burpees
Diamonds = BW Squats

Work through 13 cards, then run 400 m

 

Warm up

Conditioning 21 min AMRAP:
10 x Goblet Squats
10 x Ring Push Ups
10 x Clean & Jerk

Abs 2 rounds:
6 x V-Ups
18 x Russian Twists
14 x Leg Levers
25 x Bicycles
25 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 un-timed:
200 x DB Walking Lunges
200 x Push Ups

Conditioning 30 min AMRAP:
50 ft. Farmer’s Carry @ BW
50 ft. Yoke Carry @ 2 x BW

Abs 3 rounds:
26 x Bicycles
10 x Crunches
14 x Wide Leg Sit Ups
30 x Pulse Ups

Warm up

Stamina 16 minutes:
Evens: 4 x Bench Press
Odds: 4 x Clean

Conditioning 8 rounds for time:
3 x KB Swing
2 x Stone to Shoulder
Suicide Sprint 10 m & 15 m

Abs 2 rounds:
12 x V-Ups
14 x Leg Levers
10 x Side Bends
18 x Wide Leg Sit Ups
6 x Bicycles

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 12 min AMRAP:
3 x Burpee Box Jump
4 x Thruster
5 x Pull Ups

Abs 3 rounds:
10 x Side Bends
15 x Crunches
25 x Sit Ups
20 x Pulse Ups