Posts Tagged ‘barbell curl’

Warm up

Strength AMRAP/AHAP:
Press + Pull Ups
BB Curls
Dips

Stamina
2 x Power Cleans
Start small and add 5 pounds every set. Go until failure.

Conditioning 4 rounds for time:
12 x Suicide Sprints
15 x Thrusters
18 x Sandbag Half Moons

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
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

Warm up 5 rounds:
20 x KB Swings
6 x Jumping Lunges
10 x Push Ups

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

Fran 21-15-9
Thrusters
Pull Ups

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

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

Power Endurance
5k row in 20 min or less!

Strength
3 x 3 Press
3 x 10 BB Curl

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

Warm up

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

Stamina
1) Perform Max Pull Ups in 2 min
2) Perform Max Push Ups in 2 min
3) Perform Max Sit Ups in 2 min

Conditioning EMOM for 20 minutes:
Odds: 6 x KB Swings
Evens: 6 x HSPU

Abs 3 rounds:
20 x Crunches
10 x Pulse Ups
18 x Side Bends

Warm up

Strength AHAP/AMRAP:
Press
Pull Ups
BB Curls
Weighted Dips

Stamina un-timed:
200 x Wall Balls

Conditioning 5 rounds for time:
2 x Curtis P’s
4 x Pull Ups
6 x Burpees
5-10-5 Suicide Run

Abs 2 rounds:
12 x Pulse Ups
16 x Russian Twists
30 x Reverse Crunches
15 x Wide Leg Sit Ups
60 sec Plank

Warm up

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

Stamina
1) Perform Max Pull Ups in 1 min
2) Perform Max Push Ups in 1 min
3) Perform Max Sit Ups in 1 min

Conditioning 10 rounds for time:
Run 100 m
3 x Thrusters
2 x SBGU
1 x Rope Climb

Abs 2 rounds:
20 x Pulse Ups
18 x Bicycles
8 x V-Ups
10 x Side Bends
15 x Crunches

Warm up

Strength
3 x 3 Press
3 x 10 BB Curls
3 x 15 Dips

Stamina
120 Weighted Walking Lunges

Conditioning for time:
10-20-10 Suicide Sprint
30 x Double KB Swings
30 x Pull Ups

10-20-10 Suicide Sprint
20 x SBGU
20 x OH Squats

10-20-10 Suicide Sprint
10 x Thrusters
10 x T2B

Abs 5 rounds:
10 x Leg Levers
10 x Side Bends

Warm up

Strength
3 x 3 Press
3 x 10 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull 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 10 rounds for time:
25 x KB Swings
Run 400 m

Abs 4 rounds:
30 x Russian Twists
25 x Bicycles
30 x Pulse Ups