Posts Tagged ‘biceps’

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

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

Strength
5 x 5 Press + Pull Ups
5 x 10 DB Curls
5 x 10 Dips

Stamina 15 rounds un-timed:
50 ft. Yoke Carry @ 2.5 BW
2 x Front Squats

Conditioning 3 rounds for time:
200m Sprint
15 x Clapping Push Ups
10 x Slosh Pipe Squats

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 AHAP/AMRAP:
Press
Pull Ups
BB Curl
Dips

Recovery 60-90 min:
Walk, Run, Jog, Hike, Row, Swim, Bike

Warm up

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

Stamina 60-90 minutes:
Walk, Run, Jog, Hike, Ruck, Row, Bike, Swim, Climb, play a sport, walk the dog, just get outside!

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
10 min DB Step Ups

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

Grace
30 x Cleans for time

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

Warm Up 4 rounds:
5 x TGU
5 x Burpees
10 x Weighted Step Ups

Strength
3 x 3 Press
3 x 10 BB Curls

Cardio 60-90 min:
Climb, Hike, Cycle, Paddle, Run, Swim, Row, Ruck…

Warm up 5 rounds:
10 x Deadlifts (light)
5 x One Arm KB Clean & Press

Strength 5 sets of 1-3 Ladder @ 95%, 90%, 85% 1RM
Bench Press
Deadlift
Front Squat
Overhead Squat
Press
Back Squat
Weighted Pull Ups

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