Beruflich Dokumente
Kultur Dokumente
2016
Commit to giving up
the one habit or food
2 Days: that you KNOW is
Accumulate 6 min. Climb at least
Examples: sugar,
alcohol, late night
eating, vending
machines, fast-food,
smoking. Everyone
Carry something has their vice!
4
Accumulate 10 min.
Jog 5 min. on, heavy up at least
in high push up + do
1 min. off for 24 flights of stairs
200 squats this week.
this week.
40+ total min.
1
Accumulate 60
of dead-hanging + carry
1 Day: Spartan push ups
something heavy up at
+ 300 lunges.
Run 4 min. on, 1 min. least 9 flights of stairs.
off for 40+ total min.
Commit to going the
extra mile and doing
1 Day: more than what’s
required or expected
Jog 4+ miles. Accumulate 90
Accumulate 6 total min.
of you.
2 2 Days:
Run 4 min. on, 1 min.
Spartan push ups
+ 400 lunges.
of dead-hanging + carry
something heavy up at
least 12 flights of stairs.
Ideas: Park 1–2
miles from work and
off for 40+ total min. walk the rest of the
way. Go above and
beyond on a work
2 Days: project. Help some-
Accumulate 3 total min. body in need, maybe
Jog 4+ miles.
3
Accumulate 120 of active-hanging OR 20 somebody that you
Spartan push ups pull-ups + carry some- want to join you on
1 Day:
+ 500 lunges. thing heavy up at least this program. Run
Run 3 min. on, 1 min. 24 flights of stairs. farther or do a few
off for 40+ total min. extra push ups.
1
2 Days: Intervals Accumulate 100 Pull-Ups as you can
a) 6 – 8 reps of 4 min. moderate, Burpees and 100 yds. this week (modified as
1 min. easy of Bear Crawls. needed) plus do 200
Sandbag Squats.
b) 6 – 8 reps of 2 min. hard,
1 min. easy.
2
2 Days: Intervals
Push-Ups as you can
a) 6 – 8 reps of 4 min. moderate, Burpees and 125 yds. movement. Don’t be
this week plus do 400
1 min. easy of Bear Crawls. shy. Carry a sandbag
Sandbag Lunges.
into a coffee shop or
b) 6 – 8 reps of 2 min. hard,
1 min. easy.
work meeting. Wear
a weight vest while
2 Days: Steady State
you mow your lawn.
Jog 6+ miles each day.
Accumulate as many Do your push ups in
3
2 Days: Intervals Accumulate 150 line at the grocery
Pull-Ups as you can
a) 6 – 8 reps of 4 min. moderate, Burpees and 150 yds. store. Be bold. Share
this week plus do 200
1 min. easy of Bear Crawls. your experiences at
Sandbag Squats.
b) 6 – 8 reps of 2 min. hard, #spartantraining
1 min. easy.
Recharge Week
4
Accumulate 100 Each day do 10 Pull-Ups,
2 Days:
Burpees and 100 yds. 20 Push Ups, 30 Squats,
Jog 5+ miles, easy. of Bear Crawls. and 40 Lunges.
3
2. 10 push-ups if you can. In addition,
total miles at an
3. 15 walking lunges, each side. carry two heavy dumb-
easy pace and
4. 50-yard bear crawl bells after one of your
complete six, hard,
workouts until your grip
400-meter sprints.
Workout B: On 1 day this week, gives out. Aim for 7-8
do 9 burpees as fast as possible min. to exhaustion.
on the minute every minute for
20 min.
4
3. 75-yard ARMY crawl
total miles at an accumulate 10 minutes
Workout B: On 1 day this week, easy pace and of dead hanging from it.
complete 3 rounds of exercises 1–2: complete six, hard, In addition, carry a 30 to
400-meter sprints. 70-pound sandbag for a
1. 20 Lunge Hops total of one mile.
2. 20 Walking Lunges
3. 20 Push-Ups, 10 second hold
at the top each rep.
1. Lunge Jumps
2. Push Ups (Knee cannot touch the
This week:
floor at all during 30 seconds, hold Climb at least 36 flights
This week: of stairs this week, goal
high push-up during breaks.)
Accumulate 4 miles is to take two steps at
1
3. Burpees
at a medium pace, 6 a time. Plus, after one
*aim to maintain a constant number miles at a easy pace, of your workouts, carry
of reps every set. and run four, hard, two heavy dumbbells
600 meter sprints. until your grip gives out,
Workout B: On 1 day this week, target is 7– 8 mintues to
as fast as possible, complete:
exhaustion.
1. 100 Pull-Ups/10-minute Dead Hang
2. 200 Push-Ups
3. 300 Squats
2
2. 10 Clapping Push-Ups +
at a medium pace, 6
30 Squat Jumps Dead Hanging this week,
miles at a easy pace,
3. 200m “hard” sprint + plus, carry a 30 – 70lb
and run four, hard,
400m “moderate” 600 meter sprints. sandbag 1-mile.
1. Lunge Jumps
This week:
2. Push Ups (Knee cannot touch the
This week: Climb at least 48 flights
floor at all during 30 seconds, hold
of stairs this week, goal
high push-up during breaks.) Accumulate 2 miles at
is to take two steps at
3
3. Burpees a hard pace, 4 miles
a time. Plus, after one
*aim to maintain a constant number at a medium pace, 4
of your workouts, carry
of reps every set. miles at a easy pace,
two heavy dumbbells
and run four, hard,
until your grip gives out,
Workout B: On 1 day this week, 600 meter sprints.
target is 7– 8 mintues to
as fast as possible, complete: exhaustion.
1. 100 Pull-Ups/10-minute Dead Hang
2. 200 Push-Ups
3. 300 Squats
4
2. 10 Clapping Push-Ups + a hard pace, 4 miles Accumulate 10 minutes of
30 Squat Jumps at a medium pace, 4 Dead Hanging this week,
3. 200m “hard” sprint + miles at a easy pace, plus, carry a 30– 70lb
400m “moderate” and run four, hard, sandbag 1-mile.
600 meter sprints.
Workout B: On 1 day this week, 3
sets of a 100yd walking lunge, rest
2 minutes between each set. Then
do 100 Burpees for time.
1. 20 Hand-Release Burpees
2. 100 12” step-ups
3. 50 12” step-ups with a Sandbag
This week: This week:
1
(F35/M50lbs)
Accumulate 6 miles at Climb 10 flights of stairs
4. 20 Hand-Release Burpees a hard pace, 12 miles per day, goal is to take
5. 100 12” step-ups at a easy pace. two steps at a time.
6. 50 12” step-ups with a Sandbag
(F35/M50lbs)
2
2. 10 Spider Push Ups + 30 Squat Accumulate 6 miles at
Jumps + 1 min. rest. holds this week, plus,
a hard pace, 12 miles
carry a 30-70lb sandbag
3. 800m run + 1 min. rest. at a easy pace.
at least 2-miles, broken
up as needed.
Workout B: On 1 day this week, 3
sets of a 100yd walking lunge, rest
2 min. between each set. Then do
3 sets of 30 Burpees with 1 min.
between each. Do 10 Hand-Release
Burpees before each
meal and take all
phone calls standing
Workout A: On 2 days this week
up or walking!
complete the following as fast as
possible in good form.
1. 20 Hand-Release Burpees
2. 100 12” step-ups
3. 50 12” step-ups with a Sandbag
This week: This week:
3
(F35/M50lbs)
Accumulate 8 miles at Climb 10 flights of stairs
4. 20 Hand-Release Burpees per day, goal is to take
a hard pace, 12 miles
5. 100 12” step-ups at a easy pace. two steps at a time.
6. 50 12” step-ups with a Sandbag
(F35/M50lbs)
4
2. 10 Spider Push Ups + 30 Squat Accumulate 8 miles at
Jumps + 1 min. rest. holds this week, plus,
a hard pace, 12 miles
3. 800m run + 1 min. rest.
carry a 30-70lb sandbag
at a easy pace.
at least 2-miles, broken
Workout B: On 1 day this week, 3
up as needed.
sets of a 100yd walking lunge, rest
2 min. between each set. Then do
3 sets of 30 Burpees with 1 min.
between each.
This week:
On 2 days this week
This week: Accumulate 100
1
complete 4 rounds of: 1-min.
Accumulate 6 miles at Spider Push Ups,
Dead hang + 5-minute “non-
a hard pace, 12 miles 100 Squats, &
stop” bucket carry. Then,
at a easy pace. 100 Hand-Release
run 4x800m
Burpees.
3
complete 4 rounds of: 1-min.
Accumulate 8 miles at Spider Push Ups, element of upper
Dead hang + 5-minute “non-
a hard pace, 12 miles 100 Squats, & body strength you’ll
stop” bucket carry. Then,
at a easy pace. 100 Hand-Release be glad you earned
run 4x800m
Burpees. by mile 5, 9, or 12 at
your next Race!!
This week:
On 3 days this week This week:
1
Accumulate 100
complete 4 rounds of: 4-min. Accumulate 6 miles at
Pull-Ups, 200 Squats,
“non-stop” bucket carry + a hard pace, 12 miles
& 100 Hand-Release
800m run. 1 min. rest at an easy pace.
Burpees.
Do 30 Push-Ups
and 30 Squats
This week: before each meal
This week:
Accumulate 100 and take all phone
2
On 2 days this week
Accumulate 6 miles at
complete: 5 rounds of: Pull-Ups, 200 Walking calls standing up
a hard pace, 12 miles
10 flights of stairs + 30 Burpees. Lunges, & 300 or walking!
at an easy pace.
Push Ups.
Mid Month Tip:
Doing some light
exercise before
meals, like push-ups
This week: and squats, can get
On 3 days this week This week:
3
Accumulate 100 the flood flowing,
complete 4 rounds of: 4-min. Accumulate 8 miles
Pull-Ups, 200 Squats, relax you, and
“non-stop” bucket carry + at a hard pace, 12
& 100 Hand-Release improve your
800m run. 1 min. rest miles at an easy pace.
Burpees. body’s digestion
and blood sugar
response to food!
This week:
This week:
Accumulate 100
4
On 2 days this week
Accumulate 8 miles
complete: 5 rounds of: Pull-Ups, 200 Walking
at a hard pace, 12
10 flights of stairs + 30 Burpees. Lunges, & 300
miles at an easy pace.
Push Ups.
2
On 2 days this week
Accumulate 8 miles
complete: 5 rounds of: Push Ups, 300 anything else!
at a hard pace, 12
20 flights of stairs + 20 Push Ups Walking Lunges, &
miles at a easy pace.
300 Burpees. Mid Month Tip:
Consistancy is
more important
than intensity.
On 3 days this week This week: Running 1-mile easy
complete 3 rounds of: 100 reps This week: Accumulate 100 every monring is a
This week:
This week:
Accumulate 300
4
On 2 days this week
Accumulate 10 miles
complete: 5 rounds of: Push Ups, 300
at a hard pace, 10
20 flights of stairs + 20 Push Ups Walking Lunges, &
miles at a easy pace.
300 Burpees.
1
shower and end each day with a This week: carry a heavy-
Accumulate 200
10-min. closed-eye meditation. Accumulate 20 miles bucket one mile.
Pull-Ups, 400 Push
Fast for 12–16 hours by not at an easy pace. Do 10 Push Ups
Ups, and 600 Squats.
eating after dinner, until lunch each time you rest.
the following day.
3
This week:
Accumulate 200
10-min. closed-eye meditation. Accumulate 20 miles bucket one mile.
Pull-Ups, 400 Push
Fast for 12–16 hours by not at an easy pace. Do 10 Push Ups
Ups, and 600 Squats.
eating after dinner, until lunch each time you rest.
the following day.
1
shower and end each day with a This week: carry a heavy-
Accumulate 200
10-min. closed-eye meditation. Accumulate 25 miles bucket one mile.
Pull-Ups, 400 Push
Fast for 12–16 hours by not at an easy pace. Do 15 Push Ups
Ups, and 600 Squats.
eating after dinner, until lunch each time you rest.
the following day.
3
This week:
Accumulate 200
10-min. closed-eye meditation. Accumulate 25 miles bucket one mile.
Pull-Ups, 400 Push
Fast for 12–16 hours by not at an easy pace. Do 20 Push Ups
Ups, and 600 Squats.
eating after dinner, until lunch each time you rest.
the following day.
1
shower and end each day with a This week: carry a heavy-
Accumulate 200
10-min. closed-eye meditation. Accumulate 30 miles bucket one mile.
Pull-Ups, 400 Push
Fast for 12–16 hours by not at an easy pace. Do 25 Push Ups
Ups, and 600 Squats.
eating after dinner, until lunch each time you rest.
the following day.
3
This week:
Accumulate 200
10-min. closed-eye meditation. Accumulate 30 miles bucket one mile.
Pull-Ups, 400 Push
Fast for 12–16 hours by not at an easy pace. Do 30 Push Ups
Ups, and 600 Squats.
eating after dinner, until lunch each time you rest.
the following day.