Posts Tagged ‘farmer’s carry’

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

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Warm up

Strength
3 x 3 Press + Pull Ups
3 x 10 BB Curls
3 x 10 Dips

Stamina
Work up to a 50 ft Yoke Carry

Conditioning 12 min AMRAP:
50m OH Carry AHAP
50m Sand Bag Suplex
50m Farmer’s Carry

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 Squats
2 x 5 DB Box Jumps
2 x 5 Jumping Lunges

Conditioning for time:
1) 20 x Goblet Squat + 100m Sprint
2) 20 x KB Swing + 100m Farmer’s Carry
3) 20 x Goblet Squat + 100m Sprint + 100m Suitcase Carry

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
Row 2k in 8 minutes

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Massive Erection
1) Move all of the KB in the gym from one side to the other. Lunges Only.

2) 5 rounds:
10 x Towel Pull Ups
15 x Towel KB High Pulls
20 x KB Halo’s
10 x Finger Push Ups
50m Farmer’s Carry
50m DB Bear Crawl

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 12 min KB Complex:
1 Arm Swing Right
Figure 8 Right
1 Arm Swing Left
Figure 8 Left
Clean & Press Right
Halo Right
Clean & Press Left
Halo Left
KB Snatch Right
Lunge Right
KB Snatch Left
Lunge Left

Power Endurance
1) 50 x TGU

2) 10 rounds:
5 x Pull Ups
10 x Push Ups
30m Farmer’s Carry

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up

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

Stamina 30 min:
Farmer’s Carry AHAP
Perform 1 Burpee for every drop and increase by 1 thereafter

Conditioning 3 rounds:
10 x Burpees
20 x Push Ups
15 x Box Jumps
30 x Wall Balls
Rest 2 min

Abs 2 rounds:
10 x Side Bends
12 x Pulse Ups
16 x Russian Twists

Warm up

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

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 Max Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning EMOM for 20 min:
5 x Burpees
Farmer’s Carry as far as possible

Abs 4 rounds:
25 x Crunches
12 x Side Bends
10 x Bicycles

Warm up

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Conditioning 30 min AMRAP:
20 m KB Swing Toss
10 x OH Step Ups
4 x SBGU
100 m Farmer’s Carry

Abs 3 rounds:
12 x Bicycles
12 x Pulse Ups
60 sec Plank
8 x Leg Levers

Warm up

Strength
Deadlift AHAP
Max Reps HLR
Max Reps GHD

Stamina 3 rounds, un-timed:
Farmer’s Carry AHAP and AFAP

Conditioning for time:
Run 1200 m
60 x SBGU
60 x Pull Ups
Run 800 m
40 x SBGU
40 x Pull Ups
Run 400 m
20 x SBGU
20 x Pull Ups

Abs 2 rounds:
10 x Reverse Crunches
20 x Bicycles
20 x Crunches
20 x Russian Twists

Warm up

Strength
5 x 5 Deadlifts
5 x 10 BB Row
5 x 15 HLR

Stamina 10 rounds, un-timed:
Farmer’s Down down, Yoke Carry Back

Conditioning 5 rounds for time, number of reps equals what number round you’re on:
Thruster
Pull Up
T2B
Box Jump
Man Maker
KB Swing
Push Up
Jumping Lunge

Abs 3 rounds:
20 x Crunches
16 x Bicycles
16 x Russian Twists
6 x V-Ups