2012
Complete the following : 400 m walking lunge Then ( rest as long as needed) 10,9,8,7…..1: Burpees Toes to bar 4 count mountain climbers Pull ups Then : 5 mile run ( soft sand if you have access)
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Complete the following : 5 rounds of : 25 pull ups 200 m run 30 push ups 200 m run 35 situps 200 m run 40 squats 200 m run
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Complete the following : 30 min AMRAP : 50 m bear crawl 5 burpee pull ups 50 m walking lunge 5 burpee pull ups Then : 2X 1 mile run – max effort
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Complete the following : 6 rounds : 25 burpees 25 squat jumps 400 meter run Then : 3 mile run , moderate pace Notes : Big hooyah to class 293, who started Hell Week today !
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Complete the following : 10 rounds : 25 push ups 25 air squats 200 m swim Then : 3 mile run at any pace
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Complete the following : 5 rounds of 1 minute max effort for each exercise : Jumps squats Pull ups Dips Situps Burpees 1 min rest
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Complete the following : 10 mile run or 6 mile soft sand run
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Complete the following : 5 rounds : 25 pull ups 30 burpees 400 m run Then rest as long as needed 2 x 1 mile timed run ( 5 min rest between sets)
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Complete the following : Swim: 1000 meter warm up ( any stroke) Workout : 10x 100m ( alt CSS and free , 20 sec rest, 80% effort) 1 min rest 10x 50m ( alt CSS and free, 15 sec rest, 90% effort) 1 min rest 10 x 25m ( all free, 10 sec rest max […]
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Complete the following : 3 mile run 100 burpees 100 situps 100 pull ups 100 squats 3 mile run Notes : no rest in between , transition immediately from the run to pt and pt to the run
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