Posts Tagged ‘Man makers’

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

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Warm up

Strength AHAP/AMRAP
Bench Press + Pull Ups
DB Fly
DB Row

Stamina un-timed:
100 x Man Makers

Conditioning EMOM for 20 min:
Sprint 100m

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
5 x 5 Bench Press + Pull Ups
5 x 10 DB Row
5 x 10 DB Fly

Stamina
Find the heaviest object you can (beer keg, heavy bag, washing machine) and carry it 200 ft.

Conditioning
4 min AMRAP Man Makers, then…
800m Sandbag Run
400m Lateral Sandbag Throw
200 Sandbag Step 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

Warm up

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

Stamina 5 rounds, un-timed:
50 ft. Yoke Carry @ 3 x BW

Conditioning 5 rounds for time:
20-40-20 Suicide Sprint
3 x Thrusters
6 x Man Makers
9 x Pull Ups
12 x Box Jumps

Abs 3 rounds:
16 x Russian Twists
12 x Pulse Ups
18 x Side Bends

Warm up

Strength
5 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina 5 rounds, un-timed:
10 x Man Makers
10 x Pull Ups
10 x DB Lunges

Conditioning
Run 10 x 40 m Hill Sprints

Abs 2 rounds:
20 x Crunches
20 x Side Bends
20 x Russian Twists
20 x Pulse Ups
20 x Leg Levers

Warm up

Strength
15 x Squat @ 80% of 10RM
3 x 10 BB Row
5 x 5 Man Makers + 5 Pull Ups

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

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Diamond Push Ups, Regular Push Ups, Wide 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
90-120 min Ruck March

Abs 2 rounds:
12 x Leg Levers
14 x Reverse Crunches
60 sec Plank
12 x Pulse Ups
10 x Bicycles

Warm up

Conditioning 1 – 10 – 1 for time:
Pull Ups
Man Makers

Abs 3 rounds:
12 x Leg Levers
25 x Crunches
12 x V-Ups
15 x Flutter Kicks
10 x Russian Twists

Warm up

Stamina 4 rounds, un-tmed:
10 x Man Makers
10 x DB Thrusters
10 x Hammer Curls

Conditioning 15 min AMRAP:
6 x SBGU
8 x Box Jumps

Abs 2 rounds:
8 x V-Ups
26 x Russian Twists
15 x Leg Levers
12 x Pulse Ups
12 x Bicycles

Warm up

Stamina 30 reps each, un-timed:
Deadlifts
Wall Ball
Clean & Press
Man Makers
Sit Ups
Diamond Push Ups
Box Jumps
Thrusters
Front Squats
Arm Haulers
Back Squats
DB Push Press
KB Swing Left
KB Swing Right
Burpees
K2E
Pull Ups
Push Ups
Bench Press
BB Row
Goblet Squats
Dips
Medicine Ball Slam
Frog Hop Broad Jump

Warm up

Stamina 20 minutes:
Odd minutes: 50 m Yoke Cary
Even Minutes: 4 x Deadlift

Conditioning 3 rounds for time:
20 x Push Ups
20 x Man Makers
20 x Pull Ups
20 x K2E
20 x Burpees
20 x Arm Haulers
20 x Flutter Kicks

Abs 2 rounds:
15 x Crunches
30 x Pulse Ups
12 x Side Bends
24 x Wide Leg Sit Ups
15 x V-Ups