Sprinting Fitness Workout #209

Day 13/56

CONDITIONING:
EMOM, 12 Minutes
1 SDHP + 2 Squat Cleans
 - 6 sets @ 55% Clean 1RM
 - 2 sets @ 60% Clean 1RM
 - 2 sets @ 65% Clean 1RM
 - 2 sets @ 70% Clean 1RM

*Do 2 Sumo-Deadlift, High-Pulls, then 2 Squat Cleans at the same weight

INTENSITY:
AMRAP, 10 Minutes
100m Sprint
30 Double Unders
10 Burpees

RESET:
2 Rounds of:
15 KB Swings (1p/.5p)
60s Cobra Pose
Max UB Toes to Bar

Burpee and Double Under Fitness Workout #203

Day 8/56

CONDITIONING: 
AMRAP, 12 Minutes
100' Tire Flip

Post total distance

Then;
 3 Rounds of:
 UB Toes to Bar
 Rest 60 seconds

UB - unbroken

INTENSITY:
AMRAP, 8 Minutes:
 50 Burpees
 50 Double Unders

Post rounds and total reps

RESET:
 2 Rounds of:
  50' Spiderman Lunge
  10 Scorpion Kicks
  10 Around the Worlds (switch directions each round)

Knees to Elbows Fitness Workout #187

Day 97/112

INTENSITY:
For Max Reps
1 minute each of:
Box Jumps (24/20)
Thruster (95/65)
Double Unders

Post total reps to comments. This should be completed in a similar fashion to Fight Gone Bad; i.e. there is no break between exercises.

then;

3 Rounds for Time of:
20 Knees to Elbows
15 Burpees
10 Pull-Ups

Post total time

RESET and CONDITIONING:
5 Rounds
250m Row
60s rest

Calorie Row Fitness Workout #185

Day 95/112

INTENSITY:
EMOM, 5 Minutes
4 Handstand Push-Ups

Penalty - 4 Burpees for every HSPU missed

Then;
10 min AMRAP
20 Calorie Row
20 Push-Ups
20 Hollow Rocks

RESET:
4 Rounds:
200m Sprint
30s Break

2 Rounds for quality
 Bear Complex (95/65)*

*Bear Complex is 7 reps without touching the ground of: Clean, Front Squat, Push-Press, Back Squat, Push-Press.

Deadlift and Burpee Fitness Workout #181

Day 88/112

WARM-UP
4 Rounds:
Sprints, 250m
Rest 30 seconds

5 Minute EMOM
5 Pull-Ups

HEAVY:
Shoulder to Overhead series, EMOM

Strict Press:
1 x 5 Reps @ 75% 1 RM
1 x 5 Reps @ 85%

Push Press:
2 x 3 Reps @ 75%
1 x 1 Rep @ 85%

Push Jerk:
2 x 2 Reps @ 75%
1 x 1 Rep @ 85%

NOTE: If there are multiple sets in a lift, complete both sets EMOM before moving to the next higher set.

Rest 3 minutes, then:
FOR QUALITY:
Dead Lifts - 20 Reps @ 65% 1RM*

*Go for max (up to 20) unbroken

INTENSITY:
7 Rounds
14 Deadlift (135/95)
14 Bar-Facing Burpees
14 Hollow Rocks

RESET:
10 Minutes Mobility and Roll-Out

Friday Funday Fitness Workout #177

Day 82/112

FRIDAY FUN DAY!
3 Rounds of:
Max Effort Pull-Ups
Rest 20s

Rest 1 minute, then; Max Effort
Chin-above-the-bar Hang

Rest 1 minute, then; Max Effort
Straight-arm Bar Hang

Rest 3 minutes

Overhead Squat:
Max Effort at 75% 1RM
Rest 60s
Max Effort at 85% 1RM
Rest 60s
Attempt 100% 1RM

Rest 3 minutes

Then;
Max Effort in the following complex
3 Snatch Balance, 1 Overhead Squat @ 65% Overhead Squat 1 RM

INTENSITY:
AMRAP - 20 Minutes
100 Air Squats
100 DU
75 Sit-Ups
75 Push-Ups
50 Wall-Balls (20/14)
50 Burpees
25 Pull-Ups
25 Toes-to-Bars

RESET:
2 Rounds of:
12 Supermans
10 Sandbag Over-the-Back
2 Tire Flips

Whitten Hero Fitness Workout #174

Day 79/112

INTENSITY:
Whitten
5 rounds
22x KB swings (2p/1.5p)
22x Box jump (24/20 inch)
Run 400m
22x Burpees
22x Wall ball (20/12)

RESET:
60s each of:
4-way shoulder mobility w/band
sit-squat hold
plank


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Gasser Fitness Workout #173

Day 78/112

INTENSITY:
3 Rounds for Time of
1 Gasser*
15 Burpees
30 Double Unders

*Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four 50m trips side to side for a total of 200 meters.

RESET:
2 Rounds of:
10m Handstand Walk
15 Plyo Push-Ups
20 Around the Worlds (45/25), alternating each rep

Lurong Living Original Remix Fitness Workout #176

Day 75/112 

INTENSITY:
12 Min Time Cap:

100 Burpees
100 Kettlebell Swings (1.5p/1p)

Break up the exercises and reps in any order

RESET:
2 Rounds of:
50' Bear Crawl
60s Cobra Pose
50' Walking Lunge and Twist
60s Plow Pose

EMOM KB Fitness Workout #161

Day 57/112

INTENSITY:
EMOM, 12 Minutes
2 KB Swings (1.5p / 1p)
3 Burpees
4 Box Jumps (30"/24")

RESET:
10 Turkish Get-Ups (total)
60s Wall Sit
5 Man Makers

Death By Burpees Fitness Workout #157

Day 51/112

INTENSITY:
Death By Burpees
Starting at 5 reps, complete all the reps within the minute, then add 1 rep for the next minute

1st Minute: 5 reps
2nd Minute: 6 reps
3rd Minute: 7 reps
etc.

Continue until you cannot complete the requisite number of reps within the minute.

When you are finished with burpees, immediately run 400m

RESET:
100' Prowler Push, bodyweight
60 seconds Dueling Ropes
100' Backwards Run

Broad Jump and Burpees Fitness Workout #142

Day 26/112

INTENSITY:
5 Rounds for Time of:
10 Standing Broad Jumps, 6ft/4ft
15 Burpees

RESET:
2 Rounds of:
2 Ascents, 15' Rope Climb
Bridge-Up, Max Hold

Backwards Run Fitness Workout #135

Day 17/112

INTENSITY:
AMRAP, 20 minutes
400 m Run (backwards)
9 Pistol Squats
6 Burpees

RESET:
2 Rounds of
9 Ring Row
7 Transition Muscle-Up
5 Ring Dips

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

Running AMRAP Fitness Workout #126

Day 4/112

INTENSITY:
AMRAP, 20 minutes
200m Run
20 Push-Ups
200m Backwards Run
40 Air Squats
200m Run
10 Burpees

RESET:
2 Rounds of:
10 Spiderman Lunges

Helton Fitness Workout #120

Day 50/58

INTENSITY:
Helton
3 rounds
Run 800m
30 DB squat cleans (50/30 DBs)
30 Burpees

RESET:
2 rounds of:
60s Sit-Squat Hold*
60s Cobra Pose
60s Spider-Man Lunge (each leg)

* At the very bottom of the squat position, hold it and bridge your elbows inside your knees, forcing them outward.

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Double Unders Chipper Fitness Workout #114

Day 42/58

INTENSITY:
For Time:
100 Double Unders
90 Push-ups
80 Sit-ups
70 Air Squats
60 Broad Jumps (6'/4')
50 Walking Lunges
40 Pull-Ups
30 Ring Rows
20 Toes to Bar
10 Burpees

RESET:
10 Minutes: Shoulder Work
4-Way Shoulder Stretch w/ Band
PVC Pass Through
PVC Flag Poles

Burpees and Wall Balls Fitness Workout #111

Day 37/58

INTENSITY:
2 Rounds for time of:
50 Burpees
50 Wall Balls

RESET:
3 Rounds of:
50m Tire Sled Pull (55/35)
15 Diamond (Close-Hand) Push-Ups
10 Spiderman Lunges, Alternating

Gasser Fitness Workout #103

Day 27/58

INTENSITY:
3 Rounds of:
1 Gasser*
15 Burpees
30 Double Unders

*Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four 50m trips side to side for a total of 200 meters.

RESET:
2 Rounds of:
10m Handstand Walk
15 Plyo Push-Ups
20 Around the Worlds (45/25), alternating each rep

Filthy Fifty Fitness Workout #92

Day 10/58

Pretty much you in about 30 minutes

INTENSITY:

Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!