Posts Tagged ‘side plank’

Warm up

Strength
3 x 3 Deadlift

The Crawler 3-7 sets
10m Low Crawl
10 x Box Jumps
10m Low Crawl
10 x Plank Push Ups
10m Low Crawl
10 sec Side Planks
10m Low Crawl
10 x Box Jumps
10m Low Crawl

Power 2 min each set, 10 x Plyo Push Ups before each set, 1 min rest between sets:
Jab, Cross
Jab, Cross, Hook
Jab, Right Hook
Squat, Jab, Cross, Hook
Jab, Jab, Cross
Squat, Jab, Cross

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 Deadlift

Endurance 3-5  rounds, 30-60 sec each:
Burpee Broad Jump
Wall Sit
Plank
Front Leaning Rest
Single Leg Squat
One Arm Plank
Side Plank

Conditioning
5 min Shadowboxing

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

Warmup

Strength
10 x 5 Press
5 x 10 BB Curl
5 x 15 Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, and :30. 1:1 work-rest ratio.

Conditioning 3 rounds for time:
10 x Tire Flips
10 x Wall Balls
Run 400 m

Abs 2 rounds:
20 x Crunches
40 sec Side Plank
12 x Russian Twists
12 x Bicycles
8 x Sit Ups

Warmup

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Rest, then do 3 rounds of 60 x Sit Ups and 30 x Back Extensions

Conditioning 3 rounds for time:
Run 400m
50m Farmer’s Carry
25 x OH Walking Lunges
5 x Rope Climb

Abs 3 rounds:
11 x Pulse Ups
24 x Russian Twists
40 sec Side Plank

Warmup

Strength
5 x 5 Bench Press
5 x 10 DB Fly
3 x 12 DB Row
3 x 20 Rear Delt

Conditioning 20 rounds for time!
5 x Pull Ups
10 x Push Ups
15 x KB Swings

Abs 2 rounds:
40 sec Side Plank
15 x Crunches
16 x Russian Twists
20 x Pulse Ups
25 x Flutter Kicks

Warmup plus
20 x Wall Ball

Strength
5 x 5 Shoulder Press
3 x 10 DB Shoulder Press
5 x 10 DB Lateral Raise
5 x 15 Dips

Stamina 5 rounds:
10 x Pull Ups
100m Farmer’s Carry

Conditioning 21-15-9
Hang Power Clean
Box Jumps
Burpee Pull Ups

Abs 4 rounds:
20 x Crunches
30 sec Side Plank
10 x Back Extensions
10 x GHD Sit Ups

Push yourself! Just because it’s the weekend doesn’t mean you can slack off! Hit it hard friends!