Posts Tagged ‘overhead lunges’

Warm up

Self Improvement 5 rounds:
EMOM perform AMRAP, then move on to the next:
Burpee Long Jump
Power Clean
Sandbag Push Up with Drag
OH Lunges

Conditioning
Run 5k for time

Warm up

Self Improvement 5 rounds:
EMOM perform AMRAP, then move on to the next:
Burpee Long Jump
Power Clean
Sandbag Push Up with Drag
OH Lunges

Conditioning
Run 5k for time

Warm up

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

Stamina
2 x Front Squat. Add 2.5 lbs to each side and keep going until you can’t.

Conditioning 4 rounds, 3 min per round:
200m Sprint
12 x Dips
AMRAP OH Lunges

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

Self Improvement 5 rounds:
Every minute perform AMRAP, then move on to the next exercise:
Burpee Long Jump
Power Clean
Sandbag Push Up w/ drag
OH Lunges

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
5 x 5 Rack Pull
5 x 5 Weighted Pull Ups
5 x 5 Walking Lunges (each leg)

Conditioning 45 AMRAP:
200 m Sprint
4 x SBGU
4 x SB Thrusters
4 x OH SB Lunges

Abs 2 rounds:
12 x Bicycles
10 x Side Bends
25 x Pulse Ups
15 x Crunches

Warm up

Conditioning 10 rounds for time while wearing a weighted vest:
50 m Sprint
10 x KB Swings
50 m Sprint
10 x OH Squats
50 m Sprint
10 x Push Ups
50 m Sprint
10 x OH Lunges
50 m Sprint
10 x Flutter Kicks

Abs 2 rounds:
10 x Pulse Ups
20 x Russian Twists
60 sec Plank
10 x Crunches
20 x Wide Leg Sit Ups

Warm up

Conditioning for time:
Run 200 m
20 x OH Squat
Run 200 m
20 x Flutter Kicks
Run 200 m
20 x KB Swings
Run 200 m
20 x Push Ups
Run 200 m
20 x OH Lunges
Run 200 m
20 x Sit Ups
Run 200 m
20 x Mountain Climbers
Run 200 m
20 x Burpees

Warm up

Day 3- Hump Day
200 x Air Squats
Run 800 m
20 x KB Swings
Run 800 m
20 x OH Squats
Run 800 m
20 x Burpees
Run 800 m
20 x Pull Ups
Run 800 m
20 x Box Jumps
Run 800 m
20 x OH Lunges
100 x Push Ups
100 x Sit Ups

Warm up

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

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 30 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 5 rounds for time:
7 x Burpee Pull Ups
14 x OH Lunges
21 x Box Jumps

Warmup

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 x Plyo Push Ups

Conditioning AMRAP in 20 minutes:
20 x Cleans
20 x OH Lunges
20 x T2B

Abs 2 rounds:
10 x Crunches
8 x Bicycles
13 x Side Bends
15 x V-Ups
20 x Wide Leg Sit Ups