Posts Tagged ‘split squats’

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

Conditioning
Run 5k for time

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

Conditioning
Run 5k for time

Warm up

Self Improvement 3 rounds of 10 each:
Jumping Jacks
Carioca Drill
Box Jumps
Pistols
Split Squats
Jumping Lunges
Mountain Climbers
Heismans
Burpee Long Jumps
Plyo Push Ups

Conditioning
Run a 5k for time

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
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

Conditioning 3 rounds for time:
20 x Jumping Jacks
20 x Box Jumps
20 x Pistols
20 x Split Squats
20 x Jumping Lunges
20 x Mountain Climbers
20 x Lateral Jumps
20 x Burpee Long Jumps
20 x High Knees

Abs
60 sec Plank
30 x Russian Twists
30 x Pulse Ups
15 x Crunches
12 x Wide Leg Sit Ups

Warm up

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 20 x Push Ups & 20 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 20 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 3 rounds for time:
20 x Jumping Jacks
20 x Box Jumps
20 x Pistols
20 x Split Squats
20 x Jumping Lunges
20 x Mountain Climbers
20 x Lateral Jumps
20 x Burpee Long Jumps

Warm up

Conditioning 3 rounds for time:
20 x Jumping Jacks
20 x Box Jumps
20 x Pistols
20 x Split Squats
20 x Jumping Lunges
20 x Mountain Climbers
20 x Plyo Push Ups
20 x Lateral Box Jumps
20 x Burpee Broad Jumps
20 x High Knees
20 x Sit Ups

Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Press
5 x 10 DB Row

Conditioning 2 rounds for time:
20 x Jumping Jacks
20 x Pistols
20 x Box Jumps
20 x Split Squats
20 x Jumping Lunges
20 x Mountain Climbers
20 x Lateral Jumps
20 x Burpee Broad Jumps
20 x Plyo Push Ups

Abs 2 rounds:
60 sec Plank
12 x Wide Leg Sit Ups
10 x Bicycles
13 x Crunches
16 x Leg Levers
8 x V-Ups

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups
3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, & Diamond Push Ups

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
20 x Pistols
20 x Box Jumps
20 x Split Squats
20 x Lateral Jumps
20 x Jumping Lunges
20 x Mountain Climbers
20 x Burpee Broad Jumps
20 x Jumping Jacks

Abs 2 rounds:
26 x Bicycles
11 x Pulse Ups
10 x Side Bends
12 x Wide Leg Sit Ups

Warm up

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 3 rounds of 20 x Plyo Push Ups

Conditioning for time:
20 x Pistols
Run 100 m
20 x Box Jumps
Run 100 m
20 x Split Squats
Run 100 m
20 x Lateral Jumps
Run 100 m
20 x Jumping Lunges
Run 100 m
20 x Mountain Climbers
Run 100 m
20 x Burpee Broad Jumps
Run 100 m
20 x Jumping Jacks
Run 100 m

Abs 2 rounds:
10 x Pulse Ups
26 x Russian Twists
13 x Crunches
60 sec Plank
15 x Wide Leg Sit Ups
26 x Bicycles