2011
Run : 4 miles (in soft sand if you have access) Then : 20 min AMRAP: 10 pull ups 15 burpees 20 air squats
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LSD Run Take today at a somewhat relaxed pace but shoot for somewhere between 8-10 miles
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Run Swim Run Run: 1 Mile Swim: 2 Miles (with fins if you have them Run: 3 Miles
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5 Rounds: 20 Burpees 400 Meter Run 20 Squat Jumps 400 Meter Run
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2 Mile Run 2 Rounds: 100 pull ups 100 situps 100 pushups 100 squats 2 mile run
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Swim/ Run Run : 10 K at moderate pace then transition ASAP to your swim gear (with or without fins your choice) Swim: 2500 M swim (CSS or Freestyle)
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1 Mile Run 50 bodyblasters (burpee – pull up- knees to elbow) 75 Situps 2 mile Run 100 pushups 125 squats 3 mile run
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10 Rounds: 25 Burpees 25 Pullups 25 Push Ups 25 4 Count Mountain Climbers ** after each round sprint 100 M
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Swim: Warm up: 500 free Workout: 5 X 200 ( 2:40 interval) 5X 50 ( :45 interval) 5 X 100 (1:20 interval) 5X 50 (:45 interval) Cool Down: 500 Free *** Notes: remember to adjust the interval to whatever your level is. But the interval works as follows : ie: finish the 100 free in […]
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4 Mile time run in boots and cammies (sub shoes and shorts if not available ) Then: (10 min rest) 10 Rounds: 10 burpee broad jumps 10 squat jumps 10 burpees (standard) 10 2 count jump lunges
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