Posts Tagged ‘sandbag half moon’

Warm up

Strength AMRAP/AHAP:
Press + Pull Ups
BB Curls
Dips

Stamina
2 x Power Cleans
Start small and add 5 pounds every set. Go until failure.

Conditioning 4 rounds for time:
12 x Suicide Sprints
15 x Thrusters
18 x Sandbag Half Moons

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

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Warm up 4 rounds:
5 x TGU
5 x Burpees
10 x DB Step Ups

Juicy Heartache
1) 10 rounds:
3 x Push Press @ 75% 1RM every 40 seconds

2) 5 rounds:
5 x Mr. Spectacular (2 handed KB Clean & Press, drop KB, walk hands out to push up position, perform 1 x push up, and come back up)
5 x SB Half Moon
10 x Russian Twists

3) 3 rounds:
6 x SB Squat + 30m OH Carry
3 x SBGU

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 500m
3 x BB Complex
(Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up)

Power Endurance 20-15-10-5
SBGU
Push Ups
Box Jumps
SB Half Moons

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