Posts Tagged ‘burpee broad jump’

Warm up

Strength
3 x 3 Squats

Conditioning 3-7 sets:
1 min Jumping Jacks
20 x Burpee Broad Jumps
10 x Box Jumps
1 min Jumping Jacks
20 x Jumping Lunges
10 x Box Jumps
1 min Jumping Jacks
20 x BW Squats
10 x Box Jumps

Endurance 3-7 sets:
1 min High Knees
1 min Plank
1 min Squats
1 min High Knees
1 min Plank
1 min Jab, Cross

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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Warm up

Strength
5 x 5 Deadlift

Endurance 3-5  rounds, 30-60 sec each:
Burpee Broad Jump
Wall Sit
Plank
Front Leaning Rest
Single Leg Squat
One Arm Plank
Side Plank

Conditioning
5 min Shadowboxing

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

Warm up

HAPPY INDEPENDENCE DAY for time:
50 x Pull Ups
50 x Push Ups
50 x Wide Push Ups
50 x Diamond Push Ups
50 x Decline Push Ups
50 x Overhead Press
50 x Curls
50 x Burpees
50 x Squats
50 x Lunges
50 x Jumping Lunges
50 x One Leg Squat
50 x Lateral Jumps
50 x Sit Ups
50 x Reverse Crunches
50 x Flutter Kicks
50 x Russian Twists
50 x Bicycles

400 m Bear Crawl
400 m Crab Walk
400 m Walking Lunges
400 m Burpee Broad Jump

Run 3 miles while carrying the American flag proud as fuck!

Author’s note: Yes I know this sounds crazy. It should. It is for time and it’s going to take a long damn time! I did this with 9 other men in various states of fitness in 103 balls freaking hot degrees and ran and crawled up hill half of the time! We also wore 20 pound weight vests or ruck sacks. Total time was 3.5 hours. We wanted to suffer; we wanted to hit the wall; we wanted this to be about team work.

Warm up

Conditioning 3 rounds for time:
20 x Jumping Jacks
20 x Box Jumps
20 x Pistols
20 x Split Squats
20 x Jumping Lunges
20 x Mountain Climbers
20 x Plyo Push Ups
20 x Lateral Box Jumps
20 x Burpee Broad Jumps
20 x High Knees
20 x Sit Ups

Warm up

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 x Plyo Push Ups

Conditioning for time:
20 x Pistols
Run 100 m
20 x Box Jumps
Run 100 m
20 x Split Squats
Run 100 m
20 x Lateral Jumps
Run 100 m
20 x Jumping Lunges
Run 100 m
20 x Mountain Climbers
Run 100 m
20 x Burpee Broad Jumps
Run 100 m
20 x Jumping Jacks
Run 100 m

Abs 2 rounds:
10 x Pulse Ups
26 x Russian Twists
13 x Crunches
60 sec Plank
15 x Wide Leg Sit Ups
26 x Bicycles