2011
10 Rounds: 20 Push ups 20 Squats 200 M Swim (any Stroke)
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6 Rounds: 25 Pull ups 25 Jump Squats 25 Burpees 400 Meter Run
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4 Mile Timed Run (shoot for 28 min or less) then (rest as long as you need between each) 2000 meter swim (shoot for 30 min or less) If you fail to make the minimum times: 200 burpee punishment
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10 Mile Run: At each mile marker complete the following: 20 burpees 20 jump squats 20 lunges 20 push ups
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Swim: Warm up: 1000 meter swim 4X500 M CSS 5X100M Free Style 6X 50 M Any Stroke(Butterfly, Breast, Free, etc) Cool Down: 1000 Meter swim
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5 Rounds: 100 Meter Bear Crawl 100 walking lunges 100 air squats 400 meter run
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1 Mile Run 5 Rounds:( 1 min per exercise, then at the end of the round 1min rest AKA FGB style) Burpees Squat Jumps Pull ups Situps 1 min Rest Then: 1 mile run
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Warm Up: 500 meter Swim (any stroke) Workout: 2500 Meter Swim (any Stroke)— BUT after each 100 meter exit the water and perform: 12 Burpees, 12 air squats Notes: as usual use fins if you have them!
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Two Options(your choice of one of the workouts or do both): Option One: Adjusted PST: 1000 Meter Swim Max Pull ups Max Push ups in 3 min Max Sit ups in 3 min 3 mile run OR- 50 Body Blasters ( Burpee- pull up- Knee to Elbow= 1 rep ) 1 Mile run 25 Body […]
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10 Rounds for Time: 10 burpees 10 pull ups 10 squat jumps 10 push ups Then (after 5- 10 min rest): 3 X 1 mile sprints — (3 min rest in between each interval)
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