Archive for March, 2016

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
Run a 5k for time

Warm up

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

Draw 13 cards and perform the exercises, then run 400 m.

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 15 Dips

Stamina  un-timed:
400 m BW Sand Bag Carry
20 x Push Ups every time that you drop the bag

Conditioning 2 rounds, 5 min AMRAP:
2 x Stone to Shoulder
4 x T2B
6 x Wall Balls

Abs 4 rounds:
20 x Side Bends
12 x Pulse Ups

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 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 21-18-15-12-9-6-3 for time:
Thrusters
Burpees

Abs 2 rounds:
10 x Side Bends
18 x Wide Leg Sit Ups
10 x Reverse Crunches
14 x Bicycles

Warm up

Stamina
1 min Wall Sit
1 min Plank

Continue to add 1 min every round until you’re unable to complete a full set

Conditioning 20 min EMOM
Evens- 5 x Pull Ups, 10 x Push Ups, 15 x BW Squats
Odds- 3 x Stone to Shoulder

Abs 3 rounds:
18 x Russian Twists
30 x Pulse Ups
10 x Side Bends

Warm up

Strength
5 x 5 Rack Pull

Stamina un-timed:
400 m OH Walking Lunges
400 m Yoke Carry

Conditioning 10 rounds for time:
6 x Dips
100 m Sprint

Abs 2 rounds:
20 x Crunches
60 sec Plank
25 x Pulse Ups
10 x Leg Levers

Warm up

Strength
5 x 1 Squats
5 x 3 Push Press

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 5 min

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

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 20 min AMRAP
4 x SBGU
10 x KB Swings
10 m, 20 m Suicide Sprint
1 x Rope Climb

Abs 4 rounds:
20 x Crunches
30 x Wide Leg Sit Ups
14 x Side Bends

Warm up

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

Stamina
Death by KB Swings

(1st min do 1, 2nd min do 2, etc…until unable to complete reps in allotted min)

Conditioning 21-15-9 for time:
OH Walking Lunges
SBGU
Thrusters

Abs
22 x Russian Twists
16 x Side Bends
6 x Bicycles
15 x Crunches
25 x Reverse Crunches
60 sec Plank

Warm up

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

Stamina
1) Perform 3 x Max Rep Weighted Pull Ups
2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
3) Perform Max Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning 5 rounds for time:
5 x Tire Flips
100 m Sprint

Abs 3 rounds:
6 x V-Ups
60 sec Plank
20 x Crunches
10 x Leg Levers

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 15 Dips

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

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 x 10 Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 3 rounds:
60 sec Man Makers
20 sec Rest
60 sec Box Jumps
20 sec Rest
60 sec KB Swings
20 sec Rest
60 sec SBGU
20 sec Rest

Abs 2 rounds:
10 x V-Ups
25 x Crunches
12 x Leg Levers
12 x Reverse Crunches