2012
“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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“Old School” Run 3 miles, swim 1 mile, run 3 miles Notes: Have fun! A classic
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“The Protector” 1.5 mile run, 100 Deadhang Pullups, 200 hand release pushups, 300 jump squats, 1.5 mile run Notes: If you have a vest use it. Breath and move, easy day!
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Run 3 miles, Swim 2000m CSS with fins, Run 3 miles. Saturday do Operator WOD, or long Grinder PT Sunday is a rest day
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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.
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