One of my favorite spartan workouts

Warm Up:
Something cardio related like jump rope or light running.

Main Set:
Max Pushups
Max Situps
25 Burpees
2 Min. Rest
1 Mile Run
30-20-10 Hand Release Pushups
30-20-10 Air Squats
1 Mile Run
21-15-9 Pullups (or chin-ups)
21-15-9 Burpees
1 Mile Run
2 Min Plank

Stretching for cool down

Working hard to bring the abs back in again.

Working hard to bring in the abs again. I'm starting to feel more like myself again and it feels freakin amazing. Me and my cardiovascular dominated workouts.
#FitFam #Cardio #HTFU #CrossfitGames #Marathons #Gym #TeamCleanEaters 

Cali, San Diego

Spartan WOD for Wednesday, 08.28.13

Spartan WOD for Wednesday, 08.28.13
Spartan Abs 2.0

The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt.
-- Max Lerner

Your core is worked during running, especially if carrying weight on irregular terrain. But if you want defined and ripped abs, your best bet is to actively work your core while running. Simultaneously, you’re burning fat and building muscle, getting leaner and getting stronger, and, ultimately, becoming a faster runner.

Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
2 minute plank
Run 1/2
2 minute plank

Sprint: 1-2x
Super: 2-3x
Beast: 4-8x