Posts Tagged ‘jump rope’

Warm up

Strength
3 x 3 Bench Press + Pull Ups

Power Circuit 3-7 rounds:
20 x Incline Push Ups
20 x Plank Push Ups
20 sec Plank
20 x SB Lunges
20 x SB Squats
20 sec Squat Hold
20 x SB Deadlifts
20 x SB Bent Rows

Speed 3-7 rounds:
30 sec Jump Rope
30 sec Push Up, Jab, Cross
1 min Jab, Cross
30 sec Jump Rope
30 sec Push Up, Jab, Cross, Hook
1 min Right Hook
30 sec Jump Rope
30 sec Push Ups
1 min Speed Bag

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up

Swim AMRAP:
4 x 25m, no more than 15 breaths rest

Survivor
Jump Rope for 3 x 3 minute rounds, rest 2 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
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up

Power Circuit 3-7 sets, 20 reps each:
Sandbag Lunges
Sandbag Push Ups
Sandbag Squats
Sandbag Deadlift
20 sec Plank
20 sec Squat Hold

Endurance 3-7 sets, 2 min each:
Jump Rope
Bounce, Squat, Jab
Shadowbox

 

Warm up

Strength
5 x 5 Hang Clean

Speed 10-20 sets, 30 sec each:
Jump Rope
Push Ups
Shadowbox

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up

Strength
5 x 5 Squats

Power Circuit 3-7 sets, 20 reps each exercise:
Push Ups
DB Curls
Push Ups
DB Press
Man Makers

Agility
10 min Jump Rope
1 min Walking Lunges
1 min Forward & Backward Bends
1 min Side-to-Side Bends
1 min Squats

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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

Warm up

Strength
3 x 3 Squat
3 x 10 Leg Press
3 x 15 Leg Curl
3 x 20 Calf Raise

Stamina
10 x TGU @ 70% 1RM each side

Conditioning for time:
50 x Box Jump
250 x Jump Rope

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
AMRAP Press @ 90% 1RM
5 x 10 BB Curls
5 x 15 Weighted Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups in 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

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 AMRAP in 30 minutes:
10m, 20m Suicide Sprint
25 x Jump Rope
4 x Spider Man Push Ups
3 x Pull Ups
10 x Goblet Squats

Abs 3 rounds:
10 x Crunches
25 x Pulse Ups
6 x Side Bends
16 x Flutter Kicks

Warm up

Conditioning 30-20-10 for time:

1) Jump Rope, Double Unders, Jumping Jacks, you pick…
2) Thrusters

Abs 2 rounds:
20 x Side Bends
20 x Crunches
9 x Pulse Ups
10 x Leg Levers

Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
4 x 10 BB Row
3 x 10 Good Mornings
5 x 15 Hanging Leg Raise

Stamina
50 x Box Jumps
800m Farmer’s Carry

Conditioning for time:
Alternate 10-8-6-4-2 Thrusters with,
50-40-30-20-10 Jump Rope (single, double, or triple unders)

Abs
24 x Russian Twists
10 x Pulse Ups
9 x Leg Levers
20 x Crunches
10 x Side Crunches