Posts Tagged ‘5k’

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 5k for time

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 AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Stamina 10 rounds un-timed:
5 x HSPU
10 x T2B

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

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 5k for time

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
1 mile 5 inch Hose Drag

Strength
1) Press AHAP/AMRAP

2) 5 rounds:
2 x Clean @ 90% 1RM
10 x GHD Back Extension
10 x Dips

3) 7 rounds:
6 x Heavy Bag Sumo Suplex
30m Sled Push
1 x Rope Climb or 10 x Pull Ups

4) 5 rounds:
1 x Mini Leg Blaster
(10 x BW Squat, 5 x Jumping Lunges, 5 x Lunges, 5 x Box Jumps)
5 x T2B

Cardio
Run 3 miles for time

Warm up

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

Conditioning
Run a 5k for time

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up

Strength
5 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups in 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
Run a 5k for time

Abs 3 rounds:
18 x Side Bends
8 x V-Ups
60 sec Plank
10 x Pulse Ups

Warm up

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

Stamina un-timed:
30 x Curtis P’s
(Clean, Right Lunge, Left Lunge, Push Press)

Conditioning
Run a 5k for time

Abs 2 rounds:
12 x Bicycles
10 x Reverse Crunches
15 x Crunches
12 x Leg Levers
8 x Side Bends

Warm Up

Strength
5 x 5 Bench Press
5 x 10 Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina un-timed:
100 x KB Swings

Conditioning
Run 5k for time

Abs
28 x Wide Leg Sit Ups
22 x Russian Twists
6 x Side Bends
12 x Reverse Crunches
6 x Bicycles
10 x Pulse Ups