Posts Tagged ‘man maker’

Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 20 Calf Raise

Stamina
Ruck march as far as possible in 45 min

Conditioning 6 rounds, 90 sec each round:
5 x Man Makers
Max Pull Ups
Rest 90 sec

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

Power Endurance
1) 10 down to 1:
Renegade Man Maker @ 25 lb DB
DB Step Ups

2) 5 rounds:
400m run with 25 lb DB
4 x TGU
10 x Burpees

3) 5 rounds:
10 x Deadlift
10 x KB Swings
5 x Pull Ups
10 x DB Push Press

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

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

Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Fly
5 x 10 DB Row

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups

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

Conditioning 3 rounds of 1 minute each:
Wall Ball
SDHP
Box Jump
Thrusters
Man Makers

Abs 2 rounds:
8 x Crunches
16 x Leg Levers
10 x V-Ups
10 x Side Bends

Warm up

Conditioning 3 rounds, Tabata each set:
2 Hand KB Swing
Burpees
Thrusters
Man Makers
Push Press
Push Ups
Arm Haulers
Goblet Squats
Frog Hop Broad Jumps

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

Warmup

Strength
5 x 5 Squat
5 x 15 Walking Lunges (each leg)
5 x 10 Romanian Deadlift/ Good Mornings

Stamina
20 x Squat @ 80%
Tabata Body Squats (8 rounds: 20 sec work, 10 sec rest, AMRAP)
800m Weight Carry (The weirder the shape and size, the better…this is strongman/real world training!)

Conditioning 4 rounds for time:
10 x Man Makers
10 x Body Blasters (1 burpee pull up + knees to elbow)
50 x Jumping Jacks

Durability
10 x 100m Sprints
100 x Flutter Kicks
100 x Leg Levers

This workout will be performed at the station, therefore I had to sub something for leg press and leg curl, but feel free to do anything for 15 and 10 reps each, respectively. Hit your legs as hard as you can! Until you’re crying! This is the third week of the strength training program, to be followed by a deload week, so don’t waste this opportunity to grow! Stretch, Stretch, Stretch! And hydrate!