2011
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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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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Running Intervals : 4 X 1 mile (all out efforts with 3 min rest in between each mile) after 5 – 10 min: Perform: 100 pull ups 100 push ups 100 sit ups 100 squats (if you feel like going for more of a METCON type of workout feel free to break these up into […]
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5 Rounds: 30 burpees 30Â Jumps Squats 800 meter run
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2 mile run immediately transition to : AMRAP 20 min: 5 pull ups 10 pushups 15 squats then: 2 mile run
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Swim: 1000 M any stroke 2X 500 M alt strokes (free and CSS) 4X200 M alt strokes 6X100 M alt Strokes (make these all out efforts) Use fins for this workout (if available) – the interval will be 20 min for the 1000, 9 min for the 500 s, 4 min for the 200s, and […]
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