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Search results

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    Saturday 22 February 2014: RUN FOR DISTANCE

    RUN FOR DISTANCE Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes. More...
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    Monday 24 February 2014: DO IT ALL

    DO IT ALL Complete the following circuit five times: 30/30 Pull-ups 30/30 Sit-ups 30/30 Push-ups 30/30 Squats 30/30 = 30 seconds work, 30 seconds rest Substitutions Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows Sit-ups: Crunches, Flutter Kicks, Leg Levers Push-ups...
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    Tuesday 25 February 2014: B-CIRCUITS

    Today's workout was developed by Bryce Lane. B-CIRCUITS Complete as many circuits as possible in twenty minutes. If you are not accustomed to plyometric training or are obese, perform the Basic WOD. Advanced: 12 Short Range Squat Jumps (Half-Squat Jumps: Squat until your elbows touch...
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    Wednesday 26 February 2014: DIPS + CHINS

    The tried and true bodybuilder... DIPS + CHIN-UPS SUPERSETS Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat). Options for performing dips include parallel bars, positioning the hands...
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    Thursday 27 February 2014: 30/90 SPRINTS

    30/90 SPRINTS Advanced: Run 5 minutes Repeat five times: Sprint 30 seconds Recover 90 seconds Run 5 minutes Intermediate: Run-walk 5 minutes Repeat five times: Sprint 20-30 seconds Recover 90-100 seconds Run-walk 5 minutes Basic: Powerwalk 5 minutes Repeat five times: Sprint...
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    Friday 28 February 2014: JJ + PU CHALLENGE

    JUMPING JACK + PUSH-UP CHALLENGE Today's workout involves two ten-minute challenges. For the first ten minutes, perform as many jumping jacks as possible, resting as necessary. During the second ten minutes, perform as many push-ups as possible. Intermediate and Basic trainees should...
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    Monday 3 March 2014: PFT

    PHYSICAL FITNESS TEST Advanced: Max Pull-ups in 1 minute Rest 1 minute Max Sit-ups in 1 minute Rest 1 minute Max Push-ups in 1 minute Rest 3 minutes Run 12 minutes for distance Intermediate: Max Partial or Assisted Pull-ups or Body Rows Rest 1 minute Max Sit-ups or Crunches in 1 minute Rest...
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    Tuesday 4 March 2014: BOXING CONDITIONING

    BOXING CONDITIONING Advanced - Four rounds of: 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired) 1 minute - Rest During rest perform:-Round 1 - a set of push-ups -Round 2 - a set of crunches -Round 3 - a set of squats -Round 4 - a set of push-ups Intermediate - Five...
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    Wednesday 5 March 2014: PU OTM

    PUSH-UPS ON THE MINUTE Perform a set of push-ups at the top of every minute for twenty minutes. Intermediate and Basic trainees should substitute Knee Push-ups as necessary. Post results to Comments. Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced...
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    Thursday 6 March 2014: 10 X 10 SPRINTS

    10 x 10 SPRINTS Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint. 5 minutes - Cardio...
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    Friday 7 March 2014: STR-CIRCUIT

    STRENGTH CIRCUIT Complete as many rounds as possible in twenty minutes. A set of Pull-ups or Chin-ups (e.g. Wide, Regular, Narrow, Mixed Grip, Towel, Rope, etc.) A set of Squat Jumps (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Power Skipping, etc.) A set of Push-ups (e.g. Regular, Wide, Narrow...
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    Saturday 8 March 2014: RUN FOR DISTANCE

    RUN FOR DISTANCE Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes. More...
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    Monday 10 March 2014: 30/30 CALS CIRCUIT

    30/30 CALISTHENICS CIRCUIT Complete 5 rounds of the following circuit in twenty minutes. 30/30 = 30 seconds work, 30 seconds rest Advanced: 30/30 Pull-ups 30/30 Sit-ups 30/30 Push-ups 30/30 Squats Intermediate: 30/30 Partial, Assisted, or Jumping Pull-ups 30/30 Sit-ups or Crunches 30/30...
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    Tuesday 11 March 2014: CONDITIONING CIRCUITS

    CONDITIONING CIRCUITS Complete as many circuits as possible in twenty minutes. Advanced: 30 seconds - Walking Lunges A set of Burpees Bear Crawl back to start (Or 30 sec. crawl) Intermediate - Basic: 20-30 seconds - Walking Lunges A set of Squat Thrusts Bear Crawl back to start (Or...
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    Wednesday 12 March 2014: MAX SETS - PULL-UPS

    MAX SETS: PULL-UPS Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes. These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure...
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    Thursday 13 March 2014: SPRINT PYRAMID

    SPRINT PYRAMID Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint). 5 minutes - Run or Run-walk 10 seconds – Sprint 1 minute – Recovery 15...
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    Friday 14 March 2014: PULL, PU, CRAWL

    PULLING, PUSHING, & CRAWLING Complete as many rounds as possible in twenty minutes. Advanced: A set of Pull-ups 30 seconds - Bear Crawl A set of Push-ups 30 seconds - Crab Crawl Intermediate: A set of Partial, Assisted, or Jumping Pull-ups 20-30 seconds - Bear Crawl A set of...
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    Saturday 15 March 2014: RUN FOR DISTANCE

    RUN FOR DISTANCE Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes. More...
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    Monday 17 March 2014: SPARTAN RUN #2

    SPARTAN RUN #2 30/30 = 30 seconds work, 30 seconds rest Advanced: Run 5 minutes Repeat twice: 30/30 Pull-ups 30/30 Sit-ups 30/30 Burpees 30/30 Squats 30/30 Bear Crawls (substitute Crab Crawls on second circuit) Run 5 minutes Intermediate: Run-walk 5 minutes Repeat twice: 30/30 Partial...
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    Monday 24 March 2014: FIFTEEN MINUTES

    FIFTEEN MINUTES The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible. You may want to spend a couple of minutes warming the...
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