31 July 2013

Stamina: 

Swim, 800 ft (731m)

Prep Phase: 

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

10 Rounds
8x, 4ct Flutter Kicks
8x, 4ct Mountain Climbers
8x, Lunges (4 each side)
8x, Squats

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

30 July 2013

Strength:

3x3 Deadlifts (275, 275, (1)300, (1)295, (1)275)

METCON: 

21-15-09

Burpees Toes 2 Bar
95# Thrusters
Run, 400m (in between rounds)

(20:35)

29 July 2013

Thanks to SealFit for this workout. They have, by far the best programming for overall health and fitness.

10 minute range of motion drills

Warm Up: 

25 Sumo Deadlift High Pulls (45#)

10x, Front Squats (45#)

10x Push Press (45#)

25 Sumo Deadlift High Pulls (45#)

10x Box Jumps

10x Jump Squats

Strength: 

3x3 Shoulder Press (95#, 115#, 125#)

Stamina: 

30x Shoulder Press (95x)

100x Ring Push Ups

then, 

100x 4 count flutter kicks 

100x leg levers 

then, 

10 rounds

50m Farm walk (50#)

50m Sprint 

27 July 2013

Bike. 30 Minutes, 7M

Sprint Intervals

26 July 2013

Strength: 

5x5 Overhead Squats 115#, 125#, 135#, 145#, 135#

Warm Up: 

Run, 400m
20x Burpees
Run, 400m
40x Lunges


Prep Phase (BW):

100m burpee broad jump
Sprint 100m
100m walking lunges
Sprint 100m
100m crab walk
Sprint 100m
100m bear crawl
Sprint 100m

"Gone, but not forgotten."

24 July 2013

Strength: 

8x2 Sumo Deadlift High Pulls 7 @ 115#, 1 @ 125#

100 Push Ups

Max Plank Hold (5:11)

Stamina:

10M Bike, 45 minutes

Prep Phase (BW):

Tabata:

Push Ups
Plank Holds
Jump Ropes
Squats

23 July 2013

Strength:

5x5 Deadlift
205, 215, 225, 255, 225

3x10 Floor Press @ 135#

Stamina:

15-10-5

GHD Sit Ups
Back Extensions
KB Swings @ 35#
Ring Dips

Prep Phase (BW):

20m AMRAP

25 Mountain Climbers
20 Flutter Kicks
15 Jumping Jacks
10 Dips
200m Run