Posts Tagged ‘core’

Warm up

Strength
Find 2RM Back Squat
5 x 5 Press

Stamina
1 mile barbell back rack carry @ 155
Perform 25 x Push Ups every time you drop the bar

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 Floor Press
5 x 2 Rack Pulls

Conditioning 12 min AMRAP:
3 x KB Swings
6 x Pull Ups
9 x Plyo Push Ups
100m Sprint

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
Find 3RM Front Squat
Perform AMRAP @ 85% of 3RM

5 x 2 Power Clean

Conditioning 20-15-10 for time:
Thrusters
T2B

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 4 rounds, un-timed:
10 x Russian Twists
10 x Pull Ups
12 x Hammer Curls
15 x Dips
10 x BB Curls
20 x Diamond Push Ups
8 x RDL

Conditioning
7 x 100m Weighted Sprints

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
Power Clean 5 x 2 @ 90%
Push Press 3 x 8 @ 75%
3 x 8 Skull Crushers, Pull Ups, Hammer Curls

Conditioning 12 min AMRAP:
200m Sandbag Run
10 x SBGU
10 x Burpees Over SB

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
Back Squat
3 @ 75%, 2 @ 80%, 1 @ 85%
3 @ 80%, 2 @ 85%, 1 @ 90%
3 @85%, 2 @ 90%, 1 @95%

Bench Press 5 x 5

Stamina EMOM as long as possible
5 x Front Rack Lunges @ 115
5 x Pull Ups

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:
Squat
Leg Press
Leg Curl
Calf Raise

Stamina
Max Push Ups in 2 min
Max Pull Ups in 2 min

Conditioning
Row for 45 min

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:
Bench Press + Pull Ups
DB Fly
DB Row

Stamina EOMOM
5 x Back Squat
Walk with the bar 50 ft

Conditioning
LSD run for 45 min

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:
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

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