Posts Tagged ‘handstand push ups’

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

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Warm up 5 rounds:
10 x Wall Ball
20 x Sit Ups
PVC Shoulder Stretches

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

Job Specific
1) 5 x 1 arm negatives

2) 3 rounds:
20 x Windshield Wiper
30 x Dips
30 x K2E
20 x HSPU

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

Warm up 10 min:
KB Complex
1 Arm Swing Left
Left Lunge
1 Arm Swing Right
Right Lunge
1 Arm Clean Left
Halo Left
1 Arm Clean Right
Halo Right
Figure 8 each hand

Strength
3 x 3 Deadlifts
3 x 10 Good Mornings

Job Specific
1) 5 x Peg Board Climb

2) 3 rounds:
20 x Windshield Wipers
30 x Dips
30 x K2E
20 x HSPU

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

Warm Up 4 x BB Complex:
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up)

Progression
30 x HSPU
40 x Pull Ups
50 x KB Swings
60 x Sit Ups
70 x Burpees

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

Warm up
1 mile Tire Drag

Horse’s Ass 30-20-10
Squat @ BW
HSPU

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

Warm up
Row 500m
30 x Deadlifts, light
30 x Push Ups

Strength AHAP/AMRAP
Press
Pull Ups

Job Specific
1) 5 x One Arm Negative Pull Ups, each arm

2) 3 rounds:
10 x K2E
15 x HSPU
20 x HLR

Warm up
Row 2k in 8 min

Progression
30 x HSPU
40 x Pull Ups
50 x KB Swings
60 x Sit Ups
70 x Burpees

Breathing Ladder 30 min, 1 to failure and back down to 1:
Take 1 breath and perform 1 Medicine Ball Slam/Thruster/Burpee/Box Jump while holding your breath.
Take 2 breaths and perform 2 exercises while holding your breath.
Continue until you cannot hold your breath and perform the required reps, then work your way back down to 1 rep.

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

Warm up 5 rounds:
10 x Wall Ball
20 x Sit Ups
Shoulder Stretches

SMMF
1 x HSPU every 30 seconds for 50 minutes (100 total)

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

Warm up

Strength
Bench Press AHAP
DB Fly AHAP
DB Row AHAP

Stamina un-timed:
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max ChinĀ Ups in 3 minutes

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

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 7 rounds for time:
10 x Double KB Swings
10 x HSPU

Abs 2 rounds:
12 x Leg Levers
20 x Crunches
24 x Wide Leg Sit Ups
12 x Side Bends

Warm up

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

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 x Push Ups & Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 10: Sit Ups, Crunches, Leg Levers, K2E, Flutter Kicks, & Reverse Crunches

Conditioning 7 rounds for time:
4 x Thrusters
3 x HSPU
20-40-20 Suicide Sprints

Abs
6 x V-Ups
60 sec Plank
18 x Side Bends
14 x Crunches
30 x Wide Leg Sit Ups
20 x Bicycles