Posts Tagged ‘dumbbell fly’

Warm up

Strength AHAP/AMRAP
Bench Press + Pull Ups
DB Fly
DB Row

Stamina un-timed:
100 x Man Makers

Conditioning EMOM for 20 min:
Sprint 100m

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 Bench Press + Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina
Find 4RM Front Squat

Conditioning 5 rounds for time:
Suicide Sprint 10m, 20m, 10m
15 x Plyo Push Ups
20 x KB Swings

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 Bench Press + Pull Ups
5 x 10 DB Fly
5 x 10 DB Row

Stamina 20 min:
Farmer’s Carry AFAP @ 70 lbs KB
When you drop the KB, perform 10 x KB Swings

Conditioning
7 x 50m 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 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
3 x 3 Bench Press + Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina “Death By”
EMOM perform 1 more rep than last time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning 20 min AMRAP:
250m Row
50 ft Sandbag Carry @ BW

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 Bench Press + Pull Ups
5 x 10 DB Row
5 x 10 DB Fly

Stamina
Find the heaviest object you can (beer keg, heavy bag, washing machine) and carry it 200 ft.

Conditioning
4 min AMRAP Man Makers, then…
800m Sandbag Run
400m Lateral Sandbag Throw
200 Sandbag Step 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
100 x Bench Press @ 50% 1RM
Pull Ups, AMRAP @ 50% 1RM
DB Fly, AMRAP @ 50% 1RM
DB Row, AMRAP @ 50% 1RM

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 Bench Press
3 x 3 Pull Ups
3 x 3 DB Fly
3 x 3 DB Row

Stamina
Ruck March 4 miles in 2 hours

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 Bench Press
5 x 5 Pull Ups
5 x 10 DB Fly
5 x 10 DB Row

Conditioning
1) Run 3 miles for time

2) Run Hill Sprints for 10 minutes

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 Bench Press
3 x 10 DB Fly
3 x 10 DB Row

Murph Prep 3/35 15 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Recovery
Row 2k at an easy pace