Archive for July, 2016

Warm up

Strength
5 x 5 Press
5 x 10 BB Curls
5 x 10 Weighted Dips

Stamina 4 rounds un-timed:
20 x TGU
20 x Wall Ball
100 m Farmer’s Carry

Conditioning
Run Hill Sprints

Abs 2 rounds:
8 x Pulse Ups
26 x Bicycles
15 x Crunches
25 x Reverse Crunches

Warm up

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

Stamina un-timed:
4 x 100 m Farmer’s Carry
4 x 20 Weighted Step Ups
4 x 15 ft Rope Climbs

Conditioning
10 x Hill Sprints for time

Abs 2 rounds:
60 sec Plank
12 x Crunches
25 x Bicycles
25 x Sit Ups
25 x Reverse Crunches

Warm up

Strength
Bench Press AHAP
5 x 10 DB Fly
5 x 10 DB Row

Stamina 3 rounds, un-timed:
3 x Tire Flips
3 x Stone to Shoulder
3 x Stone Carry as far as possible

Conditioning
Ruck march 4 miles

Abs 3 rounds:
12 x Crunches
10 x Leg Levers
20 x Bicycles
16 x Side Bends

Warm up

Strength
Deadlift AHAP
5 x 10 Good Mornings
5 x 10 HLR

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 Plyo Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning
Run 5 miles for time

Abs 2 rounds:
10 x Reverse Crunches
6 x Side Bends
26 x Bicycles
20 x Crunches
12 x V-Ups

Warm up

Strength
Press AHAP
5 x 10 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 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions

Conditioning
Run 5 miles for time

Abs 3 rounds:
10 x Pulse Ups
16 x Russian Twists
60 sec Plank
28 x Wide Leg Sit Ups

Warm up

Strength
3 x 3 Back Squat
3 x 10 Leg Press
3 x 15 Leg Curl
3 x 20 Calf Raise

Stamina 5 rounds, un-timed:
50 ft. Yoke Carry @ 3 x BW

Conditioning 5 rounds for time:
20-40-20 Suicide Sprint
3 x Thrusters
6 x Man Makers
9 x Pull Ups
12 x Box Jumps

Abs 3 rounds:
16 x Russian Twists
12 x Pulse Ups
18 x Side Bends

Warm up

Strength
3 x 3 Bench Press
3 x 10 Pull Ups
5 x 10 DB Fly
5 x 10 DB Row

Stamina un-timed:
30 x Curtis P’s
(Clean, Right Lunge, Left Lunge, Push Press)

Conditioning
Run a 5k for time

Abs 2 rounds:
12 x Bicycles
10 x Reverse Crunches
15 x Crunches
12 x Leg Levers
8 x Side Bends

Warm up

Strength
3 x 3 Deadlift
3 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 & Arm Haulers

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

Conditioning 7 rounds for time:
4 x Thrusters
3 x HSPU
20-40-20 Suicide Sprints

Abs
6 x V-Ups
60 sec Plank
18 x Side Bends
14 x Crunches
30 x Wide Leg Sit Ups
20 x Bicycles

Warm up

Stamina un timed:
10 x Burpees
20 x GHD
30 x DB Walking Lunges @ 75% BW
20 x Burpees
30 x GHD
40 x DB Walking Lunges
30 x Burpees
40 x GHD
50 x DB Walking Lunges

Conditioning 3 rounds:
Tabata Thrusters

Abs 5 rounds:
20 x Wide Leg Sit Ups
15 x Bicycles

Warm up

Strength
3 x 3 Press
3 x 10 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 Max Pull Ups in 5 minutes

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, & 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 10 rounds for time:
25 x KB Swings
Run 400 m

Abs 4 rounds:
30 x Russian Twists
25 x Bicycles
30 x Pulse Ups