Posts Tagged ‘sprinting’

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 5 rounds:
EMOM perform AMRAP, then move on to the next:
Burpee Long Jump
Power Clean
Sandbag Push Up with Drag
OH Lunges

Conditioning
Run 5k for time

Warm up

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Stamina 10 rounds un-timed:
5 x HSPU
10 x T2B

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 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

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 5 rounds:
EMOM perform AMRAP, then move on to the next:
Burpee Long Jump
Power Clean
Sandbag Push Up with Drag
OH Lunges

Conditioning
Run 5k for time

Warm up

Strength
3 x 3 Deadlift
3 x 10 Good Mornings
3 x 15 HLR

Stamina
2 x Front Squat. Add 2.5 lbs to each side and keep going until you can’t.

Conditioning 4 rounds, 3 min per round:
200m Sprint
12 x Dips
AMRAP OH Lunges

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 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

Strength
5 x 5 Bench Press + Pull Ups
5 x 10 DB Row
5 x 10 DB Fly

Stamina
Find the heaviest object you can (beer keg, heavy bag, washing machine) and carry it 200 ft.

Conditioning
4 min AMRAP Man Makers, then…
800m Sandbag Run
400m Lateral Sandbag Throw
200 Sandbag Step 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