Warm up

Strength
3 x 3 Bench Press + Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina “Death By”
EMOM perform 1 more rep than last time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning 20 min AMRAP:
250m Row
50 ft Sandbag Carry @ BW

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

Self Improvement 5 rounds:
EMOM perform AMRAP, then move on to the next:
Burpee Long Jump
Power Clean
Sandbag Push Up with Drag
OH Lunges

Conditioning
Run 5k for time

Warm up

Strength
3 x 3 Deadlift
3 x 10 Good Mornings
3 x 15 HLR

Stamina
2 x Front Squat. Add 2.5 lbs to each side and keep going until you can’t.

Conditioning 4 rounds, 3 min per round:
200m Sprint
12 x Dips
AMRAP OH Lunges

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
3 x 3 Press + Pull Ups
3 x 10 BB Curls
3 x 10 Dips

Stamina
Work up to a 50 ft Yoke Carry

Conditioning 12 min AMRAP:
50m OH Carry AHAP
50m Sand Bag Suplex
50m Farmer’s 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

07 Jun 17

Posted: June 7, 2017 in Workouts
Tags:

Rest Day

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

Conditioning
Run a 5k for time

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 Squats
5 x 10 Leg Press
5 x 15 Leg Curls
5 x 20 Calf Raises

Conditioning AMRAP in 30 min:
1st min: Burpees
2nd min: Heavy Bag Suplex
3rd min: Thrusters

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 Bench Press + Pull Ups
5 x 10 DB Row
5 x 10 DB Fly

Stamina
Find the heaviest object you can (beer keg, heavy bag, washing machine) and carry it 200 ft.

Conditioning
4 min AMRAP Man Makers, then…
800m Sandbag Run
400m Lateral Sandbag Throw
200 Sandbag Step 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

Self Improvement 5 rounds:
Every minute perform AMRAP, then move on to the next exercise:
Burpee Long Jump
Power Clean
Sandbag Push Up w/ drag
OH Lunges

Conditioning
Run a 5k for time

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 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Stamina 1-10-1
SB Squats
Bear Hug a heavy bag 50 ft between each round

Conditioning 6 rounds for time:
5 x Cleans
6 x Burpees
6 x Pull Ups
Suicide Sprint 5m, 10m

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