2013
Baseline: Pre-SOP and box breathing, then ROM Drills. 2 minutes of jump rope, 30x air squats, 2 minutes of jump rope, 20x box jumps. Strength: Back squat (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps. Stamina: 4 Rounds, not timed: 10x back squat (165#-225#/105#-145#), 20x […]
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500m warm up CSS 5 rounds: 100m freestyle sprint 60 seconds rest 10 rounds: 50m sprint, 30 seconds rest. 15 rounds: 25m sprint, 15 sec rest.
Read More1.5 mile run 100 Deadhang Pullups 200 hand release pushups 300 jump squats 1.5 mile run Notes: If you have a vest use it. Breath and move, easy day!
Read MoreComplete the following : 6 rounds : 25 burpees 25 squat jumps 400 meter run Then : 3 mile run , moderate pace Notes : Big hooyah to class 293, who started Hell Week today !
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With deck of cards, Diamonds = 25m CSS, Hearts=25m freestyle, Spades=25 pushups, Clubs=4 count flutters. Notes: Should be tough, tough is good. Put half of deck on one side of pool and other half on other. Stay focused and the cards tend to get a mind of their own!
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8 rounds (8 deadhang pullups, 16 plyo pushups, 24 unanchored situps) Each round add in 50m bear crawl and a 50m walking lunge. The choice lies with you where to insert them. Then 3 mile run, for time. Notes: Choose wisely, once set don’t change. Easy day. Saturday do OP WOD or 1 hour Grinder […]
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Warm-up with 15 minutes shadow boxing. Ignite your warrior side. 100 Burpee Pullups, 100 Squats, 100 Pushups, 100 Situps Finish with max effort 15 minute run. Aim for 2 + miles. Notes: Use vest for challenge. Substitute any type of active sustained activity for Warm-up. Fight hard.
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Run 3 miles, swim 1 mile, run 3 miles Notes: Have fun! A classic
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