2012
Complete the following : 1000 meter swim – freestyle 1 min rest 5x 100 m CSS (15 sec rest) 5x 100 m freestyle (15 sec rest) 1 min rest 1000 meter CSS 1 min rest 5x 50 freestyle all out sprints ( 10 sec rest)
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Complete the following : 5 rounds straight through : 25 pull ups 30 push ups 40 situps 50 squats Then: 4 mile timed run ( goal is to be under 30 min , 150 burpee penalty for failing to reach the goal)
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Complete the following: 400m Run 40 burpee pull ups 40 walking lunge 800m run 80 Squat jumps 80 – 2 count Mtn climbers 1 mile run 100 push ups 100-situps 2 mile run
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Complete the following: Swim 1 mile Run 3 miles Swim 1 mile Run 3 miles Notes : try to transition as quickly as possible ! Have a Great weekend !!
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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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