Posts Tagged ‘plank crawl’

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

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Warm up

Conditioning 1-10-1 Breathing Ladder:
KB Swing

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

SMMF
100 x TGU 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
3 x 3 Bench Press
3 x 3 Pull Ups
3 x 3 DB Fly
3 x 3 DB Row

Stamina
Ruck March 4 miles in 2 hours

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 Goblet Squat
5 x 5 One Legged Squat
5 x 2 Heavy DB Step Ups

Murph Prep 17/35
15 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x BW Squats

Conditioning 5 rounds for time:
6 x TGU
Max Push Ups in 60 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
Row 10 minutes at an easy pace

Strength
5 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Murph Prep 16/35
10 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x BW Squats

Conditioning 6 rounds:
Row 500m for time
Rest as needed

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 20 Deadlift @ 30%
3 x Pull Up/Push Up Ladder (1-6)

Conditioning
Row 30 minutes at an easy pace

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
5 x 5 Pull Ups
5 x 10 DB Fly
5 x 10 DB Row

Conditioning
1) Run 3 miles for time

2) Run Hill Sprints for 10 minutes

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 rounds:
6 Rep DB Complex
Shoulder Press, Bent Row, Hang Clean, Thruster, OH Squat, Push Ups

Murph Prep 14/35
15 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning
1) 30-20-10 for time:
Medicine Ball Slam, DB Step Ups, DB Box Jump

2) Tabata Row as hard and as fast as you freaking can!

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

SMMF for time:
100 x TGU

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