Archive for November, 2016

Warm up

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

Conditioning
Run a 5k for time

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up

Deck of Cards 2.0 while wearing body armor/weight vest:
Hearts = 5m Suicide Sprint
Diamonds = Diamond Push Ups
Spades = SBGU
Clubs = Goblet Squat
Joker = Burpees x number of last card

Warm up

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

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

3) Perform 1/3 of your Max Push Ups EMOM for 3 min
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 min
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
Ruck March for 1 hour

Abs
6 x V-Ups
16 x Russian Twists
10 x Crunches
12 x Side Bends
14 x Reverse Crunches
10 x Wide Leg Sit Ups

Warm up

Conditioning Deck of Cards for time:
J = 11, Q = 12…Joker = 1 mile run

Hearts = Burpees
Spades = Push Ups
Diamonds = Lunges
Clubs = Sit Ups

Abs 4 rounds:
20 x Russian Twists
10 x Reverse Crunches
15 x Plank Push Ups

Warm up

Conditioning 10 rounds for time:
10 x Medicine Ball Slams
10 x KB Swings
10 x Box Jumps
10 x Push Ups
10 x Sit Ups

Warm up

Conditioning
EMOM for 10 rounds:
3 x Cleans
3 x Box Jumps
3 x Burpees

6 rounds for time:
40 m Bear Crawl with DB
10 x Thrusters

Abs 2 rounds:
16 x Side Bends
16 x Side Crunches
8 x V-Ups
15 x Pulse Ups

Warm Up

Strength
5 x 5 Rack Pull
5 x 5 Weighted Pull Ups
5 x 5 Walking Lunges (each leg)

Conditioning 45 AMRAP:
200 m Sprint
4 x SBGU
4 x SB Thrusters
4 x OH SB Lunges

Abs 2 rounds:
12 x Bicycles
10 x Side Bends
25 x Pulse Ups
15 x Crunches

Warm up

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 min
4) Perform Max Plyo Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning 6 rounds for time:
200 m Run
4 x Thrusters
8 x Box Jumps
12 x Dips
16 x Walking Lunges

Abs 2 rounds:
20 x Pulse Ups
24 x Bicycles
60 sec Plank
15 x Crunches

Warm up

Strength AHAP
Press
Pull Ups
BB Curls
Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 min
2) Perform 1/2 of your Max Sit Ups EMOM for 4 min
3) Perform 3 rounds of 20 GHD Sit Ups & Back Extensions

Conditioning for time:
15 x Rope Climbs
75 x SBGU
750 m Row

Abs 2 rounds:
16 x Bicycles
14 x Side Bends
10 x V-Ups
8 x Flutter Kicks

Warm up

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

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

3) Perform 1/3 of your Max Push Ups in 3 min
4) Perform 3 rounds of 10: Diamond Push Ups, Regular Push Ups, Wide Push Ups, & Arm Haulers

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

Conditioning
Row 5k for time

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