Posts Tagged ‘hamstrings’

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

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Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Stamina
Ruck March for 2 hours with a minimum of 30 lbs.

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
10 x Deadlift
5 x 1 Arm Clean & Press

Strength 3-5 Progressive Ladder Sets:
Bench Press, Deadlift, Front Squat, OHS, Press, Back Squat, & Rack Pull, Rest 3 min

Each set consists of 1-5 reps per exercise with minimal rest (only to change plates). For example, for the first set, perform 1 rep of each exercise listed with 95% of your 1RM, changing weight as needed, but don’t dawdle! That’s the first set. Rest 3 minutes. The second set, you perform 2 reps of each exercise, but with 90% of your 1RM and rest 3 min. The third set you use 85%, fourth 80%, and finally for the fifth set you perform 5 reps of each exercise using 75% of your 1RM.

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

Warm Up 3 rounds:
Row 250m
5 x Power Clean

Strength
1) 1RM Front Squat
3 x 3 Leg Press
3 x 3 Leg Curl
3 x 20 Calf Raise

2) 5 rounds:
3 x Front Squat @ 85% 1RM
3 x Box Jumps
10m DB Crawl @ 55 lbs

3) 5 rounds:
10 x Thrusters
30m Tire Drag
5 x GHD Back Extensions

4) 5 rounds:
5 x Pull Ups
10 x Dips
5 x Rotator Scarecrow

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

Warm up 5 rounds:
10 x Deadlifts (light)
5 x One Arm KB Clean & Press

Strength 5 sets of 1-3 Ladder @ 95%, 90%, 85% 1RM
Bench Press
Deadlift
Front Squat
Overhead Squat
Press
Back Squat
Weighted Pull Ups

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

Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Conditioning
Run a 5k for time

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

Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 15 Leg Curl

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

Conditioning 20 down to 1 for time:
OH Walking Lunges
Burpees

Abs 2 rounds:
10 x Reverse Crunches
10 x Pulse Ups
60 sec Plank
6 x Side Bends
20 x Crunches

Warm up

Strength
AMRAP Squat @ 90% 1RM
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina
Build to a 1RM 50 ft. Yoke Carry without dropping it

Conditioning 8 rounds for time:
Run 400 m
20 x Burpees

Abs 2 rounds:
16 x Wide Leg Sit Ups
26 x Bicycles
20 x Pulse Ups
10 x Crunches
15 x Reverse Crunches

Warm up

Strength
3 x 3 Squat
3 x 3 Leg Press
3 x 3 Leg Curl
5 x 20 Calf Raise

Stamina 5 rounds un-timed:
Front Rack Walking Lunges to failure
Farmer’s Carry to failure

Conditioning 10 rounds for time:
5 x Pull Ups
10 x Push Ups
15 x Squats

Abs 3 rounds:
20 x Crunches
20 x Side Bends
12 x Reverse Crunches
60 sec Plank

Warm up

Strength
10 x 5 Squats
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

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 21-15-9 for time:
Burpees
Thrusters
KB Swing

Abs 2 rounds:
8 x Pulse Ups
20 x Side Bends
15 x Crunches
12 x Leg Levers