Archive for August, 2016

Warm up

Strength
Bench Press AHAP
DB Fly AHAP
DB Row AHAP

Stamina un-timed:
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max ChinĀ Ups in 3 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Plyo 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 7 rounds for time:
10 x Double KB Swings
10 x HSPU

Abs 2 rounds:
12 x Leg Levers
20 x Crunches
24 x Wide Leg Sit Ups
12 x Side Bends

Warm up

Strength
Deadlift AHAP
Max Reps HLR
Max Reps GHD

Stamina 3 rounds, un-timed:
Farmer’s Carry AHAP and AFAP

Conditioning for time:
Run 1200 m
60 x SBGU
60 x Pull Ups
Run 800 m
40 x SBGU
40 x Pull Ups
Run 400 m
20 x SBGU
20 x Pull Ups

Abs 2 rounds:
10 x Reverse Crunches
20 x Bicycles
20 x Crunches
20 x Russian Twists

Warm up

Strength
5 x 5 Hang Cleans

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 2 rounds for time WITH a weight vest:
Run 1 mile
50 x Burpees

Abs 3 rounds:
12 x Pulse Ups
16 x Bicycles
30 x Crunches

Warm up

Strength
Press AHAP
Barbell Curl AHAP
Weighted Dips AHAP

Stamina
Death by Pull Ups
…then…
Death by Push Ups

Conditioning
Run 5 miles for time

Abs 2 rounds:
8 x V-Ups
20 x Bicycles
20 x Pulse Ups
8 x Side Bends

Warm up

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

Stamina 10 rounds, un-timed:
50 ft Yoke Carry @ 3 x BW
10 x Walking Lunges

Conditioning
Run Hill Sprints

Abs 2 rounds:
8 x Crunches
12 x Leg Levers
26 x Russian Twists
20 x Pulse Ups
20 x Sit Ups

Warm up

Conditioning for time:
Run 1 mile
63 x Double KB Swings
36 x Pull Ups

Run 1/2 mile
42 x Double KB Swings
24 x Pull Ups

Run 1/4 mile
21 x Double KB Swings
12 x Pull Ups

Abs 2 rounds:
20 x Pulse Ups
10 x Crunches
20 x Sit Ups
26 x Wide Leg Sit Ups

Warm up

Deck of CardsĀ for time:
Spades = Push Ups
Clubs = Sit Ups
Diamonds = Squats
Hearts = Burpees
Ace = 14, King = 13…
Joker = Run 1 mile

Enjoy!

Warm up

Strength
3 x 3 Bench Press
3 x 10 DB Fly
3 x 10 DB Row

Stamina 10 rounds un-timed:
10 x Hang Clean
10 x Weighted Step Ups

Conditioning
Run 5 miles for time

Abs 2 rounds:
12 x Crunches
14 x Wide Leg Sit Ups
20 x Pulse Ups
28 x Russian Twists
10 x Side Bends

Warm up

Strength
3 x 3 Deadlift
3 x 10 Good Mornings
3 x 15 HLR

Stamina un-timed:
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 Max Push Ups in 2:00, 1:30, 1:00, & :30

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

Conditioning 16 rounds for time:
10 x Wall Ball
10 x Box Jumps

Abs 2 rounds:
15 x Crunches
60 sec Plank
24 x Russian Twists
8 x V-Ups
14 x Side Bends

Warm up

Conditioning for time:
5 x Rope Climbs
50 ft Yoke Carry @ 3 x BW
4 x Rope Climbs
50 ft Yoke Carry @ 3 x BW
3 x Rope Climbs
50 ft Yoke Carry @ 3 x BW
2 x Rope Climbs
50 ft Yoke Carry @ 3 x BW
1 x Rope Climb
50 ft Yoke Carry @ 3 x BW

Abs 2 rounds:
20 x Wide Leg Sit Ups
16 x Russian Twists
14 x Side Bends
20 x Leg Levers
12 x Bicycles
8 x V-Ups