Posts by Category

Baxter Springs

Warm Up: 200 free Work out: (all on an interval, remember if you do not make the interval increase or decrease the time you my need but limit your rest) 5X100 free (on a 1:30 interval) 5X200 CSS ( on a 3:30 interval) 5 X 100 free( on a 1:30 interval) 10 X 50 CSS […]

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Sputnik

2 Mile Run 50 Burpees 50 walking lunges 1 Mile Run 50 Burpees 50 Squat Jumps 800 M Run 50 Burpees 50 situps 400M Run

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METCON

DECK OF CARDS: ( Complete the entire deck of cards) Hearts : Burpees Spades: Hand release push ups Clubs: 2 Count Jump Lunges Diamonds: Squat Jumps Jokers: 1 Mile Run ***** If no deck of cards complete this or if you want you can do both : 1 Mile Run 100 Squat Jumps 100 Burpees […]

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Suicide Swim

Complete 50 laps (if in a 25 M pool that would be 2 lengths, 50 M equals one lap) —–BUT at the end of each lap get out of the pool and do: 10 Plyometric or Clapping Push ups 15 Squats

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Swimming with intervals

Warm up : 1000m free style 4X500 (Alt. free and CSS) – rest 20 sec in between each set then: 10X50 M sprints (any stroke- these are all out efforts) — The 50 m sprints are done on a 45 sec interval, so if you finish in 30 sec you have 15 sec. rest – […]

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Angie Revisited

Bringing Back a Classic …. Mutant Angie (can be done with a 20 lbs vest or not your choice, listen to your body): 4 Rounds: 25 Pull ups 25 Squats 25 Burpees 1 mile Run **** Also a BIG HOOYAH goes out to BUD/s Class 291 who just started Hell Week !

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