Posts Tagged ‘plank push ups’

Warm up

Combat 5-10 sets:
5 min Shadowboxing
30 x Crunches
30 x Push 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
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up

Strength
3 x 3 Bench Press + Pull Ups

Power Circuit 3-7 rounds:
20 x Incline Push Ups
20 x Plank Push Ups
20 sec Plank
20 x SB Lunges
20 x SB Squats
20 sec Squat Hold
20 x SB Deadlifts
20 x SB Bent Rows

Speed 3-7 rounds:
30 sec Jump Rope
30 sec Push Up, Jab, Cross
1 min Jab, Cross
30 sec Jump Rope
30 sec Push Up, Jab, Cross, Hook
1 min Right Hook
30 sec Jump Rope
30 sec Push Ups
1 min Speed Bag

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

Warm up

Strength
3 x 3 Deadlift

The Crawler 3-7 sets
10m Low Crawl
10 x Box Jumps
10m Low Crawl
10 x Plank Push Ups
10m Low Crawl
10 sec Side Planks
10m Low Crawl
10 x Box Jumps
10m Low Crawl

Power 2 min each set, 10 x Plyo Push Ups before each set, 1 min rest between sets:
Jab, Cross
Jab, Cross, Hook
Jab, Right Hook
Squat, Jab, Cross, Hook
Jab, Jab, Cross
Squat, Jab, Cross

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

Warm up

Strength
5 x 5 Bench Press + Pull Ups

Circuit 3 rounds, 30-60 sec per exercise:
High Knees
Push Ups
Jumping Lunges
Mountain Climbers
High Knees
Plank Push Ups
Box Jumps
Plank Walk-out

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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

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