Posts Tagged ‘pull ups’

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 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

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
5 x 5 Press + Pull Ups

Recruit 3-7 rounds:
Run 400m
20 x DB Lunges
20 x Renegade Push Ups
20 x DB Curls
20 x DB Knees to Elbows
20 x Russian Twists
20 sec Plank

Speed 3-7 rounds:
1 min Jump Rope
1 min Push Up + Jab + Cross
1 min Jab + Cross
1 min 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
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up

Strength 3 rounds:
Max Pull Ups
3RM Press
3RM Front Squat

Conditioning 3 rounds for time:
20 x OH Lunges
20 x KB Swings
20x Sit Ups
Run 1 mile

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
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up

Strength
3 x 8 Pendlay Rows AHAP

Conditioning 30 min AMRAP:
200m Sprint
10 x SBGU
Max Push Ups
10 x Pull 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 AHAP/AMRAP
Press + Pull Ups
BB Curls
Dips

Stamina 20 rounds, un-timed:
5 x SBGU
10 x TRX Push Ups
5 x Pull Ups

Conditioning
Every 90 secs for 15 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 Fly
5 x 10 DB Row

Stamina 20 min:
Farmer’s Carry AFAP @ 70 lbs KB
When you drop the KB, perform 10 x KB Swings

Conditioning
7 x 50m Weighted Sprints

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 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Conditioning AMRAP 30 min:
Run 200m
1 x Pull Up
Run 200m
2 x Pull Ups
etc…

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 Press + Pull Ups
5 x 10 BB Curls
5 x 10 Dips

Stamina 10 rounds, un-timed:
2 x Stone to Shoulder @ BW
3 x Deadlift @ 2xBW

Conditioning Every 30 sec for 12 min:
1 x Thruster
2 x Burpees

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