Posts Tagged ‘push 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 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 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

Stamina
BB Complex, 4 sets, 6 reps each:
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Ups

Conditioning for time:
100 x Thrusters
100 x Wall Balls
100 x Med Ball Slams

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

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

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

07 Apr 17

Posted: April 7, 2017 in Workouts
Tags: , , ,

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

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

Strength
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
3 x 10 RDL
5 x 2 One Leg Step Up

Murph Prep 13/35
10 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning
1) EMOM for 10 minutes:
3 x Power Clean

2) for time:
10 x Pull Ups
20 x KB Swings
30 x Box Jumps
40 x Push Ups
50 x Sit Ups
60 x Burpees