Week of 11.13.17

For a change of pace, check out the "SWIM" programming this cycle.  

If you have the ability to get to a gym one day a week, we highly recommend it.  IF NOT, follow the remaining days of the week.  It is a challenging, gut-checking cycle.  

Posted on November 13, 2017 .

Week of 11.5.17

For a change of pace, check out the "SWIM" programming this cycle.  

If you have the ability to get to a gym one day a week, we highly recommend it.  IF NOT, follow the remaining days of the week.  It is a challenging, gut-checking cycle.  

Posted on November 5, 2017 .

Week of 10.29.17

DELOAD WEEK

Take it easy this week. Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on October 29, 2017 .

Week of 10.22.17

Day 1:
5x
1 Minute Divebomber Pushups
1 Minute Walking Lunges
1 Minute Pull-ups- no dismount
1 Minute Plank

Day 2: 
30 minute trail run

Day 3: 

"RESCUE RUN"

Perform as many cycles as you can in 20 minutes:

5 pistols/leg
30 Calf Jumps
100 yd sprint
100 yd fireman carry
20 walking lunges (jog remaining 80 yds)

Day 4: Your choice:

  1. 1 Hour Bike Hills, moderate intensity.  
  2. 30 Minute Swim
  3. 1 Hour Tarzan Run

Day 5:

  1. 5x:
    10 HSPU or Incline Pushups
    10 Chinups
  2. 5x
    5 Pistols Per Leg
    5 Hamstring Sit-Ups
  3. 3x
    1 Minute Plank
    30 Seconds Side Plank per side
Posted on October 23, 2017 .

Week of 10.15.17

Day 1: 
Option 1: 5x for time
10 HSPU
10 Pull-ups any grip

Option 2: 5x for Time
20 Clapping Pushups
10 Pull-ups any grip

Day 2: 
3x for Time:
50 Air Squat
400m Sprint

Day 3: 
1 Minute Dive-Bomber Pushups
1 Minute Pull-ups with no dismount
1 Minute Plank
1 Minute Wall-Sit

Day 4: 
30 Minute TARZAN run

Posted on October 15, 2017 .

Week of 10.8.17

Day 1: 
20/20:

20 Minute AMRAP:
20 Pushups
20 Crunches
20 4-Count Flutterkicks

Day 2:
For Time:
3x:
1 Mile Run
100 Bodyweight Squats

Day 3: 
Your choice of 2 of the following:
A. 1 Hour Ruck
B. 30 Minute Swim
C. 1 Hour Bike, hills, high intensity

Day 4: 
30 Minute AMRAP:
1/4 Mile Run
40 Pushups
40 Full Body Crunches

Day 5: 
1 Minute Lunges
1 Minute Plank
1 Minute Squats
1 Minute Flutterkicks

Posted on October 8, 2017 .

Week of 9.25.17

DELOAD WEEK

Take it easy this week. Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on September 25, 2017 .

Week of 9.18.17

Day 1:

EMOM till failure:

5 pullups

20 pushups

________

Day 2:

  1. 8 Rounds:
    20 Seconds Bodyweight squat
    10 Seconds Rest
    -REST 1 MINUTE WHEN DONE-
  2. 8 Rounds:
    20 Seconds Burpee
    10 Seconds Rest

_________

Day 3:

30 Minute Trail Run

________

Day 4:

5 Rounds:
1 Minute Dive Bomber Pushups
1 Minute Inverted Row (aka fat man pull-ups)
1 Minute Wall Sit
1 Minute Plank

_________

Day 5:

10 Handstand Pushups*
10 Chinups
10 Ankles-to-bar

Posted on September 18, 2017 .

Week of 9.11.17

Day 1
 

  1. Handstand practice: Build up 2 minutes handstand against a wall- break up into manageable chunks.
  2. 50 L-Sit Chin-ups*
  3. 5x:
    10 Wide Pushups
    10 Regular Pushups
    10 Tricep Pushups
    10 Hanging Leg Raises

*Again, break these up however you need.  If you cannot hold the L-Sit, hold your legs out as much as possible.  For total beginners, this can be scaled to 20 reps.  

___________

Day 2

20 Minutes AMRAP
20 Bodyweight squats
10 Iron Mikes
100m sprint

_____

Day 3

30 Minute Trail Run- go to a trail or area with lots of obstacles.  Jump over, around, crawl under, do whatever, but keep moving fast!

________

Day 4

 

For Time: 
100 Burpees-into-Pullups

Include a pushup at the bottom of every burpee.

______

Day 5

5 Rounds, No Stopping
1 Minute Plank
1 Minute Side Plank Left
1 Minute Side Plank Right
1 Minute Wall-Sit

Posted on September 12, 2017 .

Week of 9.3.17

Day 1: 
PAST Style Test

  1. 5x25m Underwaters at 1:50 Interval
  2. 1000m Freestyle Swim
  3. 3 Mile Run
  4. Max Pushups in 2 Minutes, no rest position
  5. Max Situps in 2 Minutes, no rest 
  6. Max Pull-Ups without dismount

Day 2:
1 Hour Ruck, 50+ lbs load

Day 3:
Circuit: 5 Rounds:
1 Minute Plank Walk-Ups
1 Minute Wall Sit
1 Minute Suicide Sprint

Day 4:
30 Minute Trail Run

Day 5:
"400m of Pain:
400m of Walking Lunges around a track.  Use good form and common sense.  If something starts to hurt, stop.  This is meant to suck, not injure you.  

Posted on September 3, 2017 .

Week of 8.20.17

DELOAD WEEK

Take it easy this week. Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on August 20, 2017 .

Week of 8.13.17

Day 1: 
Option 1: 5x for time
10 HSPU
10 Pull-ups any grip

Option 2: 5x for Time
20 Clapping Pushups
10 Pull-ups any grip

Day 2: 
3x for Time:
50 Air Squat
400m Sprint

Day 3: 
1 Minute Dive-Bomber Pushups
1 Minute Pull-ups with no dismount
1 Minute Plank
1 Minute Wall-Sit

Day 4: 
30 Minute TARZAN run

Posted on August 13, 2017 .

Week of 8.6.17

Day 1:
5x
1 Minute Divebomber Pushups
1 Minute Walking Lunges
1 Minute Pull-ups- no dismount
1 Minute Plank

Day 2: 
30 minute trail run

Day 3: 

"RESCUE RUN"

Perform as many cycles as you can in 20 minutes:

5 pistols/leg
30 Calf Jumps
100 yd sprint
100 yd fireman carry
20 walking lunges (jog remaining 80 yds)

Day 4: Your choice:

  1. 1 Hour Bike Hills, moderate intensity.  
  2. 30 Minute Swim
  3. 1 Hour Tarzan Run

Day 5:

  1. 5x:
    10 HSPU or Incline Pushups
    10 Chinups
  2. 5x
    5 Pistols Per Leg
    5 Hamstring Sit-Ups
  3. 3x
    1 Minute Plank
    30 Seconds Side Plank per side
Posted on August 6, 2017 .

Week of 7.31.17

Day 1: 
Option 1: 5x for time
10 HSPU
10 Pull-ups any grip

Option 2: 5x for Time
20 Clapping Pushups
10 Pull-ups any grip

Day 2: 
3x for Time:
50 Air Squat
400m Sprint

Day 3: 
1 Minute Dive-Bomber Pushups
1 Minute Pull-ups with no dismount
1 Minute Plank
1 Minute Wall-Sit

Day 4: 
30 Minute TARZAN run

Posted on July 30, 2017 .

Week of 7.23.17

DELOAD WEEK

Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on July 24, 2017 .

7.21.17

In order, without rest, for time:

  1. 200 Air Squats
  2. 5x
    20 Pushups
    20 Crunches
    20 Flutterkicks
  3. 200 Air Squats
Posted on July 17, 2017 .

7.18.17

Pick TWO of the following: 

  1. 1000m Hypoxic Pyramid Swim*
  2. 1 Hour Ruck, 50-60 lbs load, how far do you get?
  3. 1 Hour Bike, hills, moderately intense setting

*Hypoxic pyramid- Swim one lap breathing every 3 strokes.  The next lap breathe every 5, then every 7, etc.  Go till you fail, then work your way back down.  Keep going till you've done 1000m total.  This is a GREAT psychological and cardiovascular challenge.  

Posted on July 17, 2017 .

7.17.17

"52 Pickup"

Get a deck of cards.  
Spades= Pushups
Clubs= Pullups
Hearts= Burpees
Diamonds= Air Squats

Aces= 11
Jokers= 1 Mile Run

Go through the deck.  60 Minute time limit OR the end of the deck, whichever comes first

Posted on July 17, 2017 .

7.13.17

Your Choice of TWO of the following:

  1. 1 Hour Ruck, 60 lbs load
  2. 20 Minute Swim, how far do you get?
  3. 1 Hour Bike, hills, intense setting
Posted on July 9, 2017 .