Archive for March, 2017

Warm up

Strength
Work up to your heaviest 1RM Weighted Pull Up

Murph Prep 12/35
15 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x BW Squats

Conditioning 5 rounds for time:
Run 400m
10 x BB Floor Wipers
15 x Wall Balls
20 x Push Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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Warm up

Strength
5 x 5 Deadlift

Conditioning 15 min AMRAP:
1 x Curtis P (Power Clean, Left Lunge, Right Lunge, Push Press)
10 x Ring Dips
1 x Suicide Sprint

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
Find your 3RM Floor Press
5 x 2 Cleans
3 x 8 Landmine Press

Stamina
100 x Over the shoulder Sandbag throws
At the top of every minute, perform 5 x Towel Pull Ups

Murph Prep 11/35
10 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x BW Squats

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

28 Mar 17

Posted: March 28, 2017 in Workouts
Tags:

Rest Day

27 Mar 17

Posted: March 27, 2017 in Workouts
Tags: , , , , ,

Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Murph Prep 10/35
5 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x BW Squats

Recovery
Row 2k at an easy pace

Warm up 3 rounds:
10 x OH PVC Squat
10 x Push Ups
3 x Pull Ups

Helen 3 rounds for time:
Run 400m
21 x KB Swings
12 x Pull Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up 4 rounds:
5 x TGU
5 x Burpees
10 x DB Step Ups

Juicy Heartache
1) 10 rounds:
3 x Push Press @ 75% 1RM every 40 seconds

2) 5 rounds:
5 x Mr. Spectacular (2 handed KB Clean & Press, drop KB, walk hands out to push up position, perform 1 x push up, and come back up)
5 x SB Half Moon
10 x Russian Twists

3) 3 rounds:
6 x SB Squat + 30m OH Carry
3 x SBGU

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

24 Mar 17

Posted: March 24, 2017 in Workouts
Tags: , , , ,

Warm up

Strength AHAP/AMRAP:
Bench Press
Pull Ups
DB Fly
DB Row

Murph Prep 9/35
15 rounds for time:
3 x Pull Ups
6 x Push Ups
9 x BW Squats

Recovery
Row 2k at an easy pace

Warm up
Row 2k in 8 minutes

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Massive Erection
1) Move all of the KB in the gym from one side to the other. Lunges Only.

2) 5 rounds:
10 x Towel Pull Ups
15 x Towel KB High Pulls
20 x KB Halo’s
10 x Finger Push Ups
50m Farmer’s Carry
50m DB Bear Crawl

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Murph Prep 8/35
10 rounds for time:
3 x Pull Ups
6 x Push Ups
9 x BW Squats

Endurance 60-90 min:
Walk, Jog, Run, Bike, Swim, Row, Climb, Hike, whatever. Just get outside!

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks