Archive for June, 2017

Warm up

Strength 12 min EMOM:
Odds: 4 x Deadlifts @ 80%
Evens: 4 x Push Press @ 80%

Conditioning 15 min AMRAP:
1 x Suicide Sprint 10m, 15m
14 x KB Swings
14 x Wall Balls
7 x T2B
7 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

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Warm up

Strength 12 min EMOM:
Odds: 3 x Squat @ 85%
Evens: 2 x Bench Press @ 90%

Conditioning 5 rounds for time:
6 x Power Cleans
9 x Pull Ups
12 x Burpees

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 Jun 17

Posted: June 28, 2017 in Uncategorized

Rest Day

Warm up

Strength
Find 2RM Back Squat
5 x 5 Press

Stamina
1 mile barbell back rack carry @ 155
Perform 25 x Push Ups every time you drop the bar

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
5 x 5 Floor Press
5 x 2 Rack Pulls

Conditioning 12 min AMRAP:
3 x KB Swings
6 x Pull Ups
9 x Plyo Push Ups
100m 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 3RM Front Squat
Perform AMRAP @ 85% of 3RM

5 x 2 Power Clean

Conditioning 20-15-10 for time:
Thrusters
T2B

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 4 rounds, un-timed:
10 x Russian Twists
10 x Pull Ups
12 x Hammer Curls
15 x Dips
10 x BB Curls
20 x Diamond Push Ups
8 x RDL

Conditioning
7 x 100m Weighted Sprints

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
Power Clean 5 x 2 @ 90%
Push Press 3 x 8 @ 75%
3 x 8 Skull Crushers, Pull Ups, Hammer Curls

Conditioning 12 min AMRAP:
200m Sandbag Run
10 x SBGU
10 x Burpees Over SB

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
Back Squat
3 @ 75%, 2 @ 80%, 1 @ 85%
3 @ 80%, 2 @ 85%, 1 @ 90%
3 @85%, 2 @ 90%, 1 @95%

Bench Press 5 x 5

Stamina EMOM as long as possible
5 x Front Rack Lunges @ 115
5 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

21 Jun 17

Posted: June 21, 2017 in Workouts
Tags:

Rest Day