Latest News

O Course Workout: Dec Week 3 – 4- 2013

Try to get these workouts done over the next two weeks - with travel / holidays workouts can get pretty tough to get it.... Day 1 Day 2 Day 3 Crawls/Abs/Carries: Repeat 5 times Farmer Walk 50m with one 45#DB pullups max stair crawls 1 flight or bear crawls 25m TRX atomic Pushups  max WC squats – 20 with same DB above Swim/Legs/Carries Repeat 5 times squats 20 pushups 20 swim - 25m holding a shirt in each hand swim 50m without any stroke Run 3 miles   Ruck 3 miles   Weights / PT cardio: *pick weight ...

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December Week 2 – 2013

More weights mixed with cardio and calisthenics..   Day 1 Day 2 Day 3 Warmup - Pullup / Burpees / Run pyramid: 1 pullup run 50m - 2 burpees - run 50m - 2pullups - run 50m 4 burpees...continue to 10 pullups/20 pushups Hellacious 100s: Do 100 reps of the following exercises in as few sets as possible in circuit fashion: Burn 100 calories  as fast as you can using elliptical, bike, treadmill, or rower (max out resistance / incline, speed) *Max ...

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December Week 1 – 2013

Time to build some strength while keeping up the cardio... Day 1 Day 2 Day 3 Warmup - 5 min / stretch Hellacious 100s: Do 100 reps of the following exercises in as few sets as possible in circuit fashion: Run 1 mile timed *Max rep sets of: 100 pullups 100 bench press@ 135# 100 squats 50% BW 100 push press at 75# 100 KB swings Run 1 mile timed Run 20 minutes, 20 min ruck, or 20 min swim with fins or combo of all if you want ...

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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 reps of the following exercises in as few sets as possible in circuit fashion:  100 calories burned ...

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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