2011
10 K Run Followed by Tabata sets (8 rounds of each exercise – 20 sec on , 10 sec off) Burpees Squat Jumps Push Ups Sprint as far as possible (in the 20 sec rounds)
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SWIM: Warm up : 200 M Free Style Work out: 500 M CSS for time Rest 2 min: 2000 M Free Style ( or any stroke you would like) Rest 2 min: 500 M CSS for time Cool Down: 200 M Free
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5 Rounds: 25 pull ups 25 sit ups 25 push ups 25 squats 800 Meter run
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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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