Archive for the ‘Uncategorized’ Category

28 Jun 17

Posted: June 28, 2017 in Uncategorized

Rest Day

07 Mar 17

Posted: March 7, 2017 in Uncategorized

Rest day

14 Jan 17

Posted: January 14, 2017 in Uncategorized
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Rest Day

Warm up 5 rounds:
20 x KB Swings
6 x Jumping Lunges
10 x Push Ups

Strength
1) 3 x 3 Deadlifts

2) 5 rounds:
1 min KB Swings
20 x Cauldrons (Start at top of “Landmine Squat” position, keep torso rigid and upright, and “stir” the barbell in one direction 10 times, then reverse)
15 x T2B
20 x GHD Sit Ups
20 x Arm Haulers

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

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

Stamina
400 m Yoke Carry @ 2 x BW

Conditioning 15 rounds for time:
1) Farmer’s Carry as far as possible until you drop the weight
2) Then run back to the start and back to the weights
3) Repeat

Abs 3 rounds:
16 x Bicycles
14 x Side Bends
15 x Crunches

Warm Up

Stamina 20 min EMOM:
1 x Stone to Shoulder

Conditioning for time:
40 x Box Jumps
40 x Burpee Pull Ups
40 x KB Swings
40 x K2E
40 x Push Press
40 x SDHP
40 x Wall Balls
40 x Sit Ups

 

Warm up

Stamina un-timed:
75 x T2B

50′ Yoke Carry @ 2 x BW every time you come off of the bar

Conditioning for time:
200 x Air Squats
Run 400 m
20 x KB Swings
Run 400 m
20 x OH Squats
Run 400 m
20 x Burpees
Run 400 m
20 x Pull Ups
Run 400 m
20 x Box Jumps
Run 400 m
20 x OH Walking Lunges
Run 400 m

Warm up

Stamina 4 rounds, un-timed:
10 x Weighted Pull Ups
10 x Weighted Push Ups
10 x Weighted Sit Ups

Conditioning for time:
200 x Air Squats
Run 200 m
20 x KB Swing
Run 200 m
20 x OH Squats
Run 200 m
20 x Burpees
Run 200 m
20 x Box Jumps
Run 200 m
20 x Pull Ups
Run 200 m
20 x OH Walking Lunges
Run 200 m
20 x Push Ups
Run 200 m

Abs 2 rounds:
8 x V-Ups
6 x Bicycles
15 x Side Bends
12 x Crunches

Warm up

Strength
10 x 5 Bench Press
5 x 10 DB Incline Fly
5 x 10 DB Row
3 x 10 Hammer Curls

Stamina Every 2 minutes for 30 min total:
1 x Rope Climb
50 m Farmer’s Carry

Conditioning 3 rounds total, tabata each exercise (20 sec work, 10 sec rest):
Man Makers
Push Ups
Box Jumps
Burpees
HSPU
Air Squats
Pull Ups
Thrusters
Dips
Frog Hop Broad Jumps
Chin Ups

Abs 2 rounds:
9 x Leg Levers
10 x V-Ups
15 x Pulse Ups
10 x Side Bends
10 x Crunches
11 x Leg Levers
6 x Bicycles