Posts Tagged ‘jumping lunges’

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

Conditioning
Run 5k for time

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

Conditioning
Run 5k for time

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

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

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 5 rounds:
20 x KB Swings
6 x Jumping Lunges
10 x Push Ups

Strength
5 x 5 Press
5 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Fran 21-15-9
Thrusters
Pull Ups

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

Warm up
1 mile Tire Drag

Strength AHAP/AMRAP:
Deadlift
Good Mornings

Cottage Cheese
1) 5 rounds:
Hang from Pull Up bar for 1 min
1 min rest

2) 4 rounds:
25 x Sledgehammer strikes on tire
1 x Leg Blaster
20 x Squats
10 x Lunges
10 x Jumping Lunges
10 x Box Jumps

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

Warm up 5 rounds:
10 x Squat Jumps
10 x Plyo Push Ups
5 x PVC Shoulder Stretches
5 x PVC Halos

Job Specific
20 x Leg Blasters

Leg Blaster =
20 x Squats
10 x Jumping Lunges
10 x Lunges
10 x Box Jumps

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

Warm up 5 rounds:
Hang from Pull Ups bar for 1 min
Rest 50 seconds

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

Job Specific
1) 5 rounds:
1 min on Finger Board
1 min Rest

2) 4 rounds:
25 x Sledgehammer on tire
1 x Leg Blaster (20 Squat, 10 Lunges each leg, 10 Jumping Lunges each leg, 10 x Box Jumps)

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

Warm Up
1 mile 5 inch Hose Drag

Strength
1) Press AHAP/AMRAP

2) 5 rounds:
2 x Clean @ 90% 1RM
10 x GHD Back Extension
10 x Dips

3) 7 rounds:
6 x Heavy Bag Sumo Suplex
30m Sled Push
1 x Rope Climb or 10 x Pull Ups

4) 5 rounds:
1 x Mini Leg Blaster
(10 x BW Squat, 5 x Jumping Lunges, 5 x Lunges, 5 x Box Jumps)
5 x T2B

Cardio
Run 3 miles for time

Warm up 5 rounds:
20 x KB Swings
7 x Jumping Lunges
10 x Push Ups

Power Endurance best if done as a competition, highest score wins:
Tabata Squats
Tabata Push Ups
Tabata Ball Slam
Tabata Sit Ups
Tabata KB Swing

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