2011
1 Mile Run 50 Pull ups 1 Mile Run 100 Burpees 1 Mile Run 150 Air Squats 1 Mile Run 200 sit ups Notes: A Big HOOYAH to class 292 who just got secured for Hell Week, great job guys last class of the 2011!
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RSR: Run – 1 mile Swim- 2 miles Run- 3 miles Notes: Transition quickly but make sure to hydrate when needed
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Running Interval: 3 X 1 Mile Sprints : Rest 3 min in between each set Note: if you are more than 15 secs off your 1st mile time you will have a 50 burpee punishment tact on to the end of the Sprints After : 4 Rounds: 100 M Sprint 50 push ups 50 walking […]
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METCON: 30 Min AMRAP: 20 pull ups 20 clapping push ups 20 squat jumps 20 burpees
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Swim: Intervals: 500 warm up (any stroke) 5 X 200 (4:00 min interval) 10X100 ( 2:00 min interval) 20X50 (1 :00 min interval) Notes: Adjust the intervals accordingly, fins are optional
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Run 6 Miles: but at each mile marker complete the following: 25 burpees 25 walking lunges 25 air squats
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1 Mile Run 10,9,8,7,6……..1: Burpees Pull ups Toes to Bar 1 Mile Run
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Are you a risk taker, a Pioneer? If yes, then you will want to take a look at the new Unbeatable Mind Academy, our online program for developing mental toughness and a warrior’s spirit. Feedback has been exceptional. For the past two weeks I’ve offered a Pioneer rate of $47a month to loyal members of […]
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Modified PST: Swim 1000 meters – aim for 20 min or below rest 10 min Max Pull ups rest 2 min Max Push ups in 3 min 2 min rest Max Sit ups in 3 min 2 min rest Run 3 miles – shoot for anywhere between 18-20 min (fast is of course better) Notes: […]
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Swim: Swim 3000 meters BUT after each 100 meter swim: get out of the pool and do 25 push ups and 25 air squats [as usual fins are optional and the stroke conducted is at your discretion, bonus if you do it doing butterfly 🙂 ]
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