2012
1 mile run Then- 15 min AMRAP 5 pull ups 10 pushups 15 squats Then- 1 mile run Then- 15 min AMRAP 5 burpees 10 dips 15 situps Then- 1 mile run Notes: This is to be completed in succession , no rest
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2 rounds: 50 dead hang pull ups 50 2 count jump lunges 50 situps 50 burpees 1 mile run
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Complete the following : 3000 meter swim Then change as fast as possible: 5 mile run
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5 rounds : 15 burpees 15 pull ups 15 squat jumps 800 meter run Then (rest as long as needed) 400 meter walking lunge Edit: thanks for catching that typo , I laughed out loud !
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Running Intervals: 4X 1 Mile Intervals (3 min rest between each) 4x 800 m Sprints ( 2 min rest ) 4x 400 m sprints ( 1 min rest)
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Complete the following 5 mile run 1 mile swim 5 mile run
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AMRAP 30 min : 10 Chest to bar pull ups 20 Hand Release pushups 30 Squat Jumps Then ( rest as long as necessary ) Run 3 miles
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Complete the following: 50-40-30-20-10 Burpees Pullups 4 Count Mtn Climbers Air squats *** After each set (ie- getting through the 50 reps of the 4 exercises ) complete a 400 meter run
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Swim Workout WU: 200 meter – any stroke 20 x 50 Free ( all out sprints, 20 sec rest) 1 min rest 10 x 100 CSS ( 25 sec rest) 1 min rest 5 x 200 Free ( 30 sec rest) 1 min rest 1 x 500 CSS ( all out effort)
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10 rounds : 10 burpees 10 squat jumps 100 meter swim Then( rest as long as needed): 10 rounds : 50 meter bear crawl 20 push ups 20 jump lunges ( 10 each leg) 100 meter sprint
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