Posts Tagged ‘pull ups’

Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Stamina
Max Push Ups in 2 min
Max Pull Ups in 2 min

Conditioning
Row for 45 min

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 Squats
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 20 Calf Raise

Stamina
Ruck march as far as possible in 45 min

Conditioning 6 rounds, 90 sec each round:
5 x Man Makers
Max Pull Ups
Rest 90 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

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

Stamina “Death By”
EMOM perform 1 more rep than last time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning 20 min AMRAP:
250m Row
50 ft Sandbag Carry @ BW

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 Row
5 x 10 DB Fly

Stamina
Find the heaviest object you can (beer keg, heavy bag, washing machine) and carry it 200 ft.

Conditioning
4 min AMRAP Man Makers, then…
800m Sandbag Run
400m Lateral Sandbag Throw
200 Sandbag Step 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
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Stamina 1-10-1
SB Squats
Bear Hug a heavy bag 50 ft between each round

Conditioning 6 rounds for time:
5 x Cleans
6 x Burpees
6 x Pull Ups
Suicide Sprint 5m, 10m

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 DB Curls
5 x 10 Dips

Stamina 15 rounds un-timed:
50 ft. Yoke Carry @ 2.5 BW
2 x Front Squats

Conditioning 3 rounds for time:
200m Sprint
15 x Clapping Push Ups
10 x Slosh Pipe Squats

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
100 x Bench Press @ 50% 1RM
Pull Ups, AMRAP @ 50% 1RM
DB Fly, AMRAP @ 50% 1RM
DB Row, AMRAP @ 50% 1RM

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 Curl
Dips

Recovery 60-90 min:
Walk, Run, Jog, Hike, Row, Swim, Bike

Murph Prep 18/35
20 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x BW Squats

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