5k Running Fitness Workout #132

Day 12/112

INTENSITY:
Run 5k
(13 Laps)
-or-
2.4k Sandbag Run
(6 Laps)

RESET:
10,9,8,7....1 Reps of:
KB Press
Toes-to-Bar

Deadlift and Sprinting Fitness Workout #131

Day: 11/112

INTENSITY:
AMRAP, 10 Minutes
5 Deadlift (185/135)
100m Sprint

RESET:
2 Rounds of:
3 Man-Makers
Max KB Wall-Sit (1.5p/1p)*

*Sit with the KB in your lap.

Tabata This Fitness Workout #130

Day: 10/112

INTENSITY:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

RESET:
Max Bar Dead-hang
60s Sit-Squat and Hold
Max Parallette L-Sit
60s Plow Pose
Max Double Unders (UB)

Double Under Fitness Workout #129

Day 9/112

INTENSITY:
5 Rounds for time of:
15 Double Unders
12 Knees to Elbows
9 Push-Press (95/65)

RESET:
2 Rounds of:
2 Skin the Cat
4 Strict Pull-Ups
6 Goblet Squats
20 Pass Throughs

Phase 1, Charlie 2013 Mesocycle - Week 1

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)

Monday: Snatch/4 Strict Pull-Ups
Tuesday: INTENSITY ONLY
Wednesday: Military Press / 2 HSPU
Thursday: Back Squat / 6 Jump Squats
Friday: Bench Press / 5 Clapping Push-Ups
Saturday: Max Pull-Ups, Rest 60s. Repeat @ -2 PU each rd. until you hit 0 PU
Sunday: Distance Jog

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Hansen Hero Fitness Workout #128

Day 8/112

INTENSITY:
Hansen
5 rounds
30 KB swing (2p/1.5p)
30 Burpees
30 GHD sit-ups

 Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

 *Be careful with this WOD! Those GHDs will bite you in the ass! Very few people will be able to Rx this out of the gate. Scale it back to ABMAT sit-ups and a lower pood on the Kettlebell.

  RESET:
2 Rounds of:
60s Cobra Pose
10 Iron Cross-Overs (each leg)
20 Air Squats