Posts Tagged ‘dumbbell lunges’

Warm up

Strength
5 x 5 Press + Pull Ups

Recruit 3-7 rounds:
Run 400m
20 x DB Lunges
20 x Renegade Push Ups
20 x DB Curls
20 x DB Knees to Elbows
20 x Russian Twists
20 sec Plank

Speed 3-7 rounds:
1 min Jump Rope
1 min Push Up + Jab + Cross
1 min Jab + Cross
1 min Push 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
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 2:00

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00

Conditioning 5 rounds for time:
10 x Box Jumps
10 x DB Lunges
10 x Box Jumps
10 x Wall Balls

Abs 3 rounds:
16 x Wide Leg Sit Ups
8 x Bicycles
60 sec Plank

Warm up

Strength
5 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina 5 rounds, un-timed:
10 x Man Makers
10 x Pull Ups
10 x DB Lunges

Conditioning
Run 10 x 40 m Hill Sprints

Abs 2 rounds:
20 x Crunches
20 x Side Bends
20 x Russian Twists
20 x Pulse Ups
20 x Leg Levers

Warm up

Strength
AMRAP Bench Press @ 90% 1RM
3 x 10 1 Arm DB Bench Press
3 x 10 DB Row

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

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

Conditioning 2 rounds for time:
10 x Wall Squats
10 x Goblet Squats
10 x Pistols
10 x DB Lunges

Abs 2 rounds:
18 x Bicycles
14 x Crunches
8 x Pulse Ups
20 x Side Bends
12 x Flutter Kicks

Warm up

Strength
5 x 5 Squat
5 x 10 DB Lunges
5 x 20 Calf Raises

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning:
5 min BW Farmer’s Carry as far as possible
5 min OH Walking Lunges as far as possible
5 min Sled Push/Pull as far as possible

Abs 3 rounds:
6 x V-Ups
14 x Bicycles
25 x Crunches
14 x Wide Leg Sit Ups

Warmup

Conditioning AMRAP 20 minutes:
8 x T2B
8 x Thrusters
8 x DB Lunges

Abs 2 rounds:
25 x Bicycles
10 x Crunches
13 x Side Bends
20 x Russian Twists
40 sec Plank
10 x V-Ups