Archive for October, 2016

Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 2:00

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00

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

Conditioning 5 rounds for time:
10 x Box Jumps
10 x DB Lunges
10 x Box Jumps
10 x Wall Balls

Abs 3 rounds:
16 x Wide Leg Sit Ups
8 x Bicycles
60 sec Plank

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Warm up

Strength
3 x 3 Press
3 x 10 Pull Ups
3 x 10 BB Curls
3 x 10 Dips

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

Conditioning EMOM for 20 minutes:
Odds: 6 x KB Swings
Evens: 6 x HSPU

Abs 3 rounds:
20 x Crunches
10 x Pulse Ups
18 x Side Bends

Warm up

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 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 Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning EMOM for 20 min:
5 x Burpees
Farmer’s Carry as far as possible

Abs 4 rounds:
25 x Crunches
12 x Side Bends
10 x Bicycles

Warm up

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

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 x Push Ups & 30 x Arm Haulers

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

Conditioning 21-15-9 for time:
KB Swings
Box Jumps

Abs 4 rounds:
6 x Bicycles
15 x Crunches
60 sec Plank

Warm up

Strength AHAP/AMRAP:
Squats
Leg Press
Leg Curl
Calf Raise

Stamina un-timed:
Load and Unload 6,000 pounds of anything

Conditioning for time:
100 x Thrusters

EMOM perform 5 Pull Ups

Abs 2 rounds:
30 x Russian Twists
10 x Bicycles
16 x Leg Levers
20 x Crunches
16 x Sit Ups

Warm up

Strength AHAP/AMRAP:
Bench Press
Pull Ups
DB Fly
DB Row

Stamina un-timed:
Max Weighted Pull Ups
Max Weighted Push Ups
Max Sit Ups

Conditioning
Run a 5k for time

Abs 4 rounds:
10 x Pulse Ups
10 x Reverse Crunches
12 x V-Ups

Warm up

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Conditioning 30 min AMRAP:
20 m KB Swing Toss
10 x OH Step Ups
4 x SBGU
100 m Farmer’s Carry

Abs 3 rounds:
12 x Bicycles
12 x Pulse Ups
60 sec Plank
8 x Leg Levers