November, 2013

O course Workout: Nov Week 4

Here is a mix of weights, pt, run, rucks or swims in circuit fashion to help simulate moving / climbing, crawling etc... Day 1 Day 2 Day 3 Warmup - Pullup / Pushup / Run pyramid: 1 pullup run 50m - 2 pushup - run 50m - 2pullups - run 50m 4 pushups...continue to 10 pullups/20 pushups Hellacious 100s: Do 100 ...

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O Course Workout: Nov Week 3

Day 1 Day 2 Day 3   Pushup / Run Pyramid: run 50m - 1 pushups run 50m - 2 pushups run 50m - 3 pushups keep going to 10: Moderate Weight: Repeat 5 times Squats 5 reps Bench Press 5 reps Pullups max with weight vest dead lift 5 thusters 5 Pushup / Run Pyramid: run 50m - 10 pushups run 50m - 11 pushups run 50m - 12 pushups keep going to ...

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O Course Workout – Nov Week 2

Day 1 Day 2 Day 3 1 mile run Repeat 10 times pushups 10 squats 10 jumping jacks 10 Moderate Weight: Repeat 5 times Hang Cleans 5 reps Bench Press 5 reps Pullups max with weight vest dead lift 5 front squats 5 Extra 100 pullups and pushups anyway you can Swim Repeat 10 times 100m at 8-10 strokes per breath free style 50m CSS       Run 4 miles timed Swim 1 mile with fins Stretch fullbody ...

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O Course Workout: Nov Week 1

Building up the cardio base this week... Day 1 Day 2 Day 3 Run - Swim - Run or third option of cardio Run 1.5 mile easy Run 1.5 mile timed Swim 500yds timed Swim 1000m with fins Run 3 miles  Optional if no pool is available  Bike pyramid 25 min Elliptical pyramid 25     Lift and PT Mix: Warmup Pushups + 50yd run pyramid: 1 pullup / pushup, 50yd run, 2 ...

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Extracting The File:

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I am very excited to have conqueranycourse up and running, where I can finally share everything I’ve learned over the years about fitness and nutrition. I’ll be adding a lot of content over the next few weeks, but if there is something you would like to suggest or just talk about, feel free to leave your comments here…for the meantime, the forum is currently Under Development. Please check back soon

Sincerely, Hobie Call