Posts Tagged ‘plyo push ups’

Warm up

Strength
3 x 3 Press + Pull Ups

Cardio 3-7 sets, 30 sec each:
Plyo Push Ups
Jumping Jacks
Plank Walk Outs
Jumping Jacks
Mountain Climber Toe Taps
Jumping Jacks
Plank Jacks

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

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

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 AHAP/AMRAP
Deadlift
Good Mornings
HLR

Conditioning 3 rounds:
1 x Gasser (Sideline to Sideline four times- 4 x 53 yds)
21 x OH Squat
12 x Plyo 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
Bicycles
Flutter Kicks

Warm up

Strength
3 x 3 Bench Press + Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina
Find 4RM Front Squat

Conditioning 5 rounds for time:
Suicide Sprint 10m, 20m, 10m
15 x Plyo Push Ups
20 x KB Swings

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 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

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 Floor Press
5 x 2 Rack Pulls

Conditioning 12 min AMRAP:
3 x KB Swings
6 x Pull Ups
9 x Plyo Push Ups
100m Sprint

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 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

Conditioning
Run 5k for time

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

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 5 rounds:
10 x Squat Jumps
10 x Plyo Push Ups
5 x PVC Shoulder Stretches
5 x PVC Halos

Job Specific
20 x Leg Blasters

Leg Blaster =
20 x Squats
10 x Jumping Lunges
10 x Lunges
10 x Box Jumps

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

Warm up 5 rounds:
10 x Box Jumps
10 x Plyo Push Ups
5 x PVC Shoulder Dislocations
5 x PVC Shoulder Halo’s

Power Endurance AMRAP 10 min:
One Arm KB Snatches

100 = Lethargic
150 = Good
200 = Really Good
250 = Ridiculous

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