Posts Tagged ‘Deadlift’

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
3 x 3 Deadlift
3 x 10 Good Mornings
3 x 15 HLR

Stamina
2 x Front Squat. Add 2.5 lbs to each side and keep going until you can’t.

Conditioning 4 rounds, 3 min per round:
200m Sprint
12 x Dips
AMRAP OH Lunges

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 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Stamina 1-10-1
SB Squats
Bear Hug a heavy bag 50 ft between each round

Conditioning 6 rounds for time:
5 x Cleans
6 x Burpees
6 x Pull Ups
Suicide Sprint 5m, 10m

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
100 x TGU

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

Stamina
BB Complex, 4 sets, 6 reps each:
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Ups

Conditioning for time:
100 x Thrusters
100 x Wall Balls
100 x Med Ball Slams

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 20 Deadlift @ 30%
3 x Pull Up/Push Up Ladder (1-6)

Conditioning
Row 30 minutes at an easy pace

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
2 x 5 Wall Squats
2 x 10 Back Squats
2 x 5 Goblet Squats
5 x 5 One Leg DB Squat
5 x 3 Deadlift @ 80%

Stamina4 sets:
6 Rep BB Complex
Deadlift, BB Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up
Start with a light weight and build up each set

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 Deadlift

Conditioning 15 min AMRAP:
1 x Curtis P (Power Clean, Left Lunge, Right Lunge, Push Press)
10 x Ring Dips
1 x Suicide 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 3 rounds:
Row 250m
5 x Cleans

MC Hammer Pants
1) 3 x 90% 1RM Deadlift

2) 5 rounds:
3 x Power Cleans + Thrusters
3 x SBGU
3 x Tire Drag 30m

3) 3 rounds:
20 x DB Walking Lunges
20 x Dips

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