Wall Walk-Up Fitness Workout #232

Day 49/56

CONDITIONING:
3 Rounds
10 Front Squats (bar only)
30 Sec Hold at the bottom of last FSQT

INTENSITY:
AMRAP, 12 Minutes
3 Wall Walk-Ups
9 GHD Sit-Ups
18 KB Clean (1p / .5p)

RESET:
16 Samson Lunge + Twist Steps

100' Handstand Walk - when/if you fall, position your hands where your body fell the furthest from the finish line.

Ring Push-Up Fitness Workout #216

Day 22/56

CONDITIONING:
Perform the following sets in order; rest no more than 90 seconds between sets:
Overhead Squats
2 x 4 @ 65%
2 x 3 @ 70%
3 @ 75%
3 @ 80%
2 @ 90%

Then, immediately after the last rep;
20 Wall Balls

INTENSITY:
5 Rounds for Time of:
5 Burpee Pull-Ups
7 Ring Push-Ups
9 GHD Sit-Ups

RESET:
60 Mountain Climbers (2-count; left, right is 1 rep)
60s Plank
60 Jumping Jacks
60s Sit-Squat Hold

GHD Sit-Up Fitness Workout #211

Day 15/56

CONDITIONING:
Snatch Balance Ladder
At 55% of your 1 RM Snatch perform:
1 Snatch Balance
Rest 30s
2 Snatch Balance
Rest 30s
3 Snatch Balance
Rest 30s
...

Continue in this manner until you cannot complete the given reps unbroken.

INTENSITY:
3 Rounds for Time of:
15 GHD Sit-Ups (30 std sit-ups)
50 Air Squats
800m Run

RESET:
2 Rounds of:
6 KB Walking Lunge and Trunk Twist*
8 Iron Cross Lower Back Stretches
10 Suspension Trainer Pikes

GHD Sit-Up Fitness Workout #190

Day 102/112

CONDITIONING: 
3 Rounds of:
200m DB Farmer's Carry(55s/35s)
Rest 90s

INTENSITY:
21-15-9 Reps of:
GHD Sit-Ups*
Push-Press (95/65)

*Sub 15/10lbs db weighted sit-up

RESET:
2 Rounds of:
20 Around-the-Worlds (bumper plate; any direction)
Max UB Plyo Push-Ups (alternate each rep)

Pistol Squat Fitness Workout #179

Day 86/112

INTENSITY:
3 Rounds for Time of:
9 Pistol Squats, Alternating
15 Ring Push-Ups
21 GHD Sit-Ups

RESET:
3 Rounds of:
50' Sandbag Throw + Broad Jump*
50' Tire Flip

*Throw the sand bag as far as you can, then broad jump to it. Pick it up and throw it again.

Deadlift Fitness Workout #175

Day 74/112

INTENSITY:
21-15-9 Reps of:
Deadlift (255/185)
Ball Slams (20/14)
GHD Sit-Up

RESET:
2 Rounds of:
50 Double Unders
Max HSPU
or 2 Minutes HSPU work / Handstands

Double Under and Wall Ball Fitness Workout #162

Day 58/112

INTENSITY:
3 Rounds for Time of:
50 Double Unders
50 Wall Balls

RESET:
2 Rounds of:
20 GHD Sit-Ups
5 Wall Walk-Ups
20 GHD Hip and Back Extensions

Pistol Squat Fitness Workout #109

Day 35/58

INTENSITY:
3 Rounds for Time of:
9 Pistol Squats, Alternating
15 Ring Push-Ups
21 GHD Sit-Ups

RESET:
3 Rounds of:
50' Sandbag Throw + Broad Jump*
50' Tire Flip

*Throw the sand bag as far as you can, then broad jump to it. Pick it up and throw it again.

Deadlift, Ball Slam and GHD Sit-Up Fitness Workout #101

Day 23/58

INTENSITY:
21-15-9 Reps of:
Deadlift (255/185)
Ball Slams (20/14)
GHD Sit-Up

RESET:
2 Rounds of:
50 Double Unders
Max HSPU
or 2 Minutes HSPU work / Handstands

Push-Ups and Sit-Ups Fitness Workout #87

Day 5/58

INTENSITY:
5 Rounds for time of:
20 Push-Ups
15 Pull-Ups
20 Ball Slams
15 GHD Sit-Ups

RESET:
2 Rounds of:
50ft Bear Crawl
60s Squat Bridge
50ft Jog
60s PVC Flag Pole mobility

5k Running Fitness Workout #52

Day 73/112

Intensity
Run 5k
-or-
2.4k Sandbag Run

Reset
10,9,8,7....1 Reps of:
KB Press
GHD Sit-Up

06 JUL 2012 - Run, Box Jumps, GHD Sit-Up, Deadlift

HEAVY:
Push-Jerk
Between each set perform:
5 KB Swings (2p/1.5p)
7 KB Deadlift (2p/1.5p)

INTENSITY:
3 Rounds for time of:
400m Run
21 Box Jumps (24/20)
15 GHD Sit-Ups
9 Deadlift (225/185)

RESET:
15 Good Mornings (bar only)
15 Spiderman Lunge steps
15 Bear Crawl steps
5 Wall Walk-Ups

20 MAR 2012 - AMRAP, 400m Run, Box Jumps, GHD Situps, Ball Slams

HEAVY:
For 4 Sets, Complete the follow:
8 Man Makers (AHAP*)
6 Ring Dips
4 Strict Pull-Ups
Rest approximately 120 seconds between sets.

This Heavy portion of the workout should take about 20 minutes.
*AHAP - As Heavy As Possible.

INTENSITY:
AMRAP in 15 Minutes of:
400 Meter Run
20 Box Jumps
15 GHD Situps
10 Ball Slams (20/12)

RESET:
3 Rounds of:
5 Bridges
Center Splits, 30 Second Hold
5 Suspended Push-Up to Pike
Seated Pike Stretch, 30 Second Hold

Excellent video on flexibility work!