2012
With body armor, Run 3 miles at moderate pace. Then complete 10, 9, 8, 7….1 reps of Body blaster, dips, sit ups. Between each grouping, perform a 100m sprint. For example, do 10x Body blaster, 10x dips, 10x sit ups, 100m sprint, 9x Body blaster, 9x dips, 9x sit ups, 100m sprint, etc.
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WU: Swim 500m stroke of your choice. 50 m free style hypoxic pyramid: 1x 50m @ 1 breath every 2 strokes, 1x 50m @ 1 breath every 4 strokes, 1x 50m @ 1 breath every 6 strokes, 1x 50m @ 1 breath every 8 strokes, 1x 50m @ 1 breath every 10 strokes. Then work […]
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Deck of Cards: Hearts = Burpee, Club = leg levers, Spade = 2-Count jumping lunges, Diamond = Pull ups. Aces = 14 reps, King = 13 reps, Queen = 12 reps, Jack = 11 reps, Joker = 800m run Saturday do the Operator WOD or a long Grinder PT. Sunday is a rest day – […]
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WU: Swim 500m stroke of your choice. 10 rounds: 100m CSS, 20x Push ups, 30x air squats, bear crawl around pool.
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Complete 100x Pull ups, 100x Push ups, 100x Sit ups, 100x Squats, 800m walking lunge. Rest as needed, then 4 mile timed run. If over 30 minutes, perform 100x jump squat penalty.
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1000m CSS 50 pushups. 50 wide pushups. 50 diamond pushups. 50 situps. 50 atomic situps. 50 Knees to elbows. 50 jump lunges. 50 squat jumps. 50 burpees. 50 strict form pullups. 3 mile run
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“Wolverine” 100 body blasters for time w/ 20# vest Then 4 mile run at moderate pace slick. Or with vest if you feel the need
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5 “Pool Deck” 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! Saturday do SEALFIT […]
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“Choice” 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.
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“Shadow-walker” 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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