Latest News

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 20: Ruck 45 min     Run 2 miles and Ruck 4 miles   Finish with non- impact option of choice:   Bike 20 min pyramid – increase resistance each ...

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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 - add foam roller too... Circuit: Repeat 3 times 1 min at each exercise - max reps / 15 sec ...

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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 pull/pushups, 50yd run, 3 pull / pushups. Stop at 10 . light stretch Repeat 4 times Pushups 1 min Situps 2 min push ...

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O Course Workout: Oct Week 4

Day 1 `Day 2 Day 3 Repeat 4 times Push exercise 1 min Pull exercise 1 min Fullbody exercise 1min Abs 1 min bear crawl 50m or stair crawl 1 flight up./down Ideas: Push - pushups, bench press, military, dips, push press,   etc.. Pull - pullups, pulldown, rows, biceps Full - burpees, 8 counts,power cleans, hang cleans, dead   lifts, MJDBs, etc abs - your pick... 2 mile run Run/Ruck ¼ mile pushups / abs for the time it takes to run Run ¼ ...

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Extracting The File:

Occasionally, when trying to extract a .ZIP file, you may encounter an error. In some cases, the error is related to CRC or the MD5 hash check. This means the ID of the file does not match the original. As long as the file is complete, you can just press the “close” button when the error popup appears and it will continue extracting. We advise in using the free archiver Winrar in extracting the downloaded file to make sure you see the popup message.

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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