Archive for April, 2017

28 Apr 17

Posted: April 28, 2017 in Workouts
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Murph Prep
20 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x Squats

Warm up

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

Stamina
Ruck March for 2 hours with a minimum of 30 lbs.

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
100 x Bench Press @ 50% 1RM
Pull Ups, AMRAP @ 50% 1RM
DB Fly, AMRAP @ 50% 1RM
DB Row, AMRAP @ 50% 1RM

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 AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Stamina
100 x TGU

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
2 x 5 Wall Squats
2 x 10 BW Squats
2 x 5 Goblet Squats
Clean + Front Squat every 30 seconds for 10 minutes

Conditioning 11 rounds:
5 x Med Ball Slam
10 x Med Ball Push Ups
15 x KB Swings

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 AHAP/AMRAP:
Press
Pull Ups
BB Curl
Dips

Recovery 60-90 min:
Walk, Run, Jog, Hike, Row, Swim, Bike

Warm up

Stamina
BB Complex, 4 sets, 6 reps each:
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Ups

Conditioning for time:
100 x Thrusters
100 x Wall Balls
100 x Med Ball Slams

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

21 Apr 17

Posted: April 21, 2017 in Workouts
Tags:

Rest Day

20 Apr 17

Posted: April 20, 2017 in Workouts
Tags: , , , ,

Warm up

Stamina
Ruck March 4 miles in 2 hours

Warm up

Strength
2 x 5 Wall Squats
2 x 10 Squats
2 x 5 DB Box Jumps
2 x 5 Jumping Lunges

Conditioning for time:
1) 20 x Goblet Squat + 100m Sprint
2) 20 x KB Swing + 100m Farmer’s Carry
3) 20 x Goblet Squat + 100m Sprint + 100m Suitcase Carry

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