Posts Tagged ‘sprinting’

Warm up

Strength
5 x 5 Press + Pull Ups

Recruit 3-7 rounds:
Run 400m
20 x DB Lunges
20 x Renegade Push Ups
20 x DB Curls
20 x DB Knees to Elbows
20 x Russian Twists
20 sec Plank

Speed 3-7 rounds:
1 min Jump Rope
1 min Push Up + Jab + Cross
1 min Jab + Cross
1 min Push 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
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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Warm up

Strength EMOM
Odds: Bench Press @ 70%
Evens: Deadlift @ 60%

Conditioning for time:
5 x Power Cleans
45 x Push Ups
4 x 10m Suicide Sprints
10 x Power Cleans
30 x Push Ups
4 x 10m Suicide Sprints
15 x Power Cleans
15 x Push Ups
4 x 10m Suicide Sprints

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 8 Pendlay Rows AHAP

Conditioning 30 min AMRAP:
200m Sprint
10 x SBGU
Max Push Ups
10 x Pull 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

Self Improvement 5 rounds:
Every minute perform AMRAP, then move on to the next exercise:
Burpee Long Jump
Power Clean
Sandbag Push Up w/ drag
OH Lunges

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

Strength 4 rounds:
Max Bench Press @ 135
12 x Hammer Curls
10 x RDL
Max Diamond Push Ups
12 x Bent Rows
10 x SBGU @ 95

Conditioning
7 x 50m Sprint with Vest

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
Squat
Leg Press
Leg Curl
Calf Raise

Stamina 6 rounds un-timed:
10 x Power Cleans
10 x Ring Dips

Conditioning 5 rounds for time:
Run 400m
10 x Box Jumps

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
Bench Press + Pull Ups
DB Fly
DB Row

Stamina un-timed:
100 x Man Makers

Conditioning EMOM for 20 min:
Sprint 100m

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
Deadlift
Good Mornings
HLR

Conditioning 3 rounds:
1 x Gasser (Sideline to Sideline four times- 4 x 53 yds)
21 x OH Squat
12 x Plyo Push 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 AHAP/AMRAP
Press + Pull Ups
BB Curls
Dips

Stamina 20 rounds, un-timed:
5 x SBGU
10 x TRX Push Ups
5 x Pull Ups

Conditioning
Every 90 secs for 15 min, Sprint 100m

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
Find 4RM Front Squat

Conditioning 5 rounds for time:
Suicide Sprint 10m, 20m, 10m
15 x Plyo Push Ups
20 x KB Swings

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