Posts Tagged ‘back extensions’

Warm up

Swimming AMRAP:
4 x 25m with no more than 20 breaths rest

Equalizer 3-5 rounds:
10 x DB Curls
10 x Lateral Raises
10 x Upright Rows
20 x Back Extensions
20 x Downward Dog stretches
10 x DB Shoulder Press
10 x Shrugs
10 x Front Arm Raises

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
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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Warm up 5 rounds:
10 x Burpees
10 x Plyo Push Ups
5 x PVC Shoulder Stretches
5 x PVC Halo

George Washington for time:
Row 500m
50 x Box Jumps
50 x Push Ups
50 x Sit Ups
50 x Burpee Pull Ups
50 x Back Extensions
50 x Dips
20 x TGU

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

Warm up 10 – 1
KB Swing
DB Push Press

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Benjamin Franklin 5 rounds:
1 min KB Swings
10 x Cauldrons
15 x T2B
20 x GHD Sit Ups
20 x Back Extensions

Warm up 3 rounds:
Row 500m
10 x Deadlift
10 x Push Ups

SMMF
Weighted Lunges for 500m (change the weight and carry method every 50m)

George Washington
Row 500m
50 x Box Jumps
50 x Push Ups
50 x Sit Ups
50 x Pull Ups
50 x Back Extensions
50 x Ring Dips
20 x TGU

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

Strength AHAP/AMRAP:
Press
BB Curls
Dips

Power Endurance
1) 15 down to 1
Hang Cleans
T2B
Push Ups

2) 3 rounds:
10 x Sit Ups
10 x Back Extensions

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
Press
Pull Ups
BB Curls
Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 min
2) Perform 1/2 of your Max Sit Ups EMOM for 4 min
3) Perform 3 rounds of 20 GHD Sit Ups & Back Extensions

Conditioning for time:
15 x Rope Climbs
75 x SBGU
750 m Row

Abs 2 rounds:
16 x Bicycles
14 x Side Bends
10 x V-Ups
8 x Flutter Kicks

Warm up

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

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 20 x Sit Ups & 20 x Back Extensions

Conditioning
Ruck March 4 miles in 1 hour

Abs 2 rounds:
10 x Crunches
60 sec Plank
20 x Leg Levers
6 x V-Ups
10 x Side Bends

Warm up

Strength
Press AHAP
5 x 10 Pull Ups
5 x 10 BB Curls
5 x 10 Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions

Conditioning
Run 5 miles for time

Abs 3 rounds:
10 x Pulse Ups
16 x Russian Twists
60 sec Plank
28 x Wide Leg Sit Ups

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 x 20 Push Ups & Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 x 30 Sit Ups & Back Extensions

Conditioning
Run a 5k for time

Abs 3 rounds:
12 x Russian Twists
60 sec Plank
11 x Leg Levers
16 x Wide Leg Sit Ups