Posts Tagged ‘Squat’

Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Stamina
Max Push Ups in 2 min
Max Pull Ups in 2 min

Conditioning
Row for 45 min

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 Squats
5 x 10 Leg Press
5 x 15 Leg Curls
5 x 20 Calf Raises

Conditioning AMRAP in 30 min:
1st min: Burpees
2nd min: Heavy Bag Suplex
3rd min: Thrusters

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

28 Apr 17

Posted: April 28, 2017 in Workouts
Tags: , , , , , , ,

Murph Prep
20 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x Squats

Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Stamina
Ruck March for 2 hours with a minimum of 30 lbs.

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
2 x 5 Wall Squats
2 x 10 Squats
2 x 5 Goblet Squat
5 x 5 One Legged Squat
5 x 2 Heavy DB Step Ups

Murph Prep 17/35
15 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x BW Squats

Conditioning 5 rounds for time:
6 x TGU
Max Push Ups in 60 sec

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 10 minutes at an easy pace

Strength
5 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Murph Prep 16/35
10 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x BW Squats

Conditioning 6 rounds:
Row 500m for time
Rest as needed

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
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
3 x 10 RDL
5 x 2 One Leg Step Up

Murph Prep 13/35
10 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning
1) EMOM for 10 minutes:
3 x Power Clean

2) for time:
10 x Pull Ups
20 x KB Swings
30 x Box Jumps
40 x Push Ups
50 x Sit Ups
60 x Burpees

20 Mar 17

Posted: March 20, 2017 in Workouts
Tags: , , , , ,

Warm up

Strength AHAP/AMRAP:
Press
BB Curls
Dips

Murph Prep 7/35
5 rounds for time:
3 x Pull Ups
6 x Push Ups
9 x Squats

Cool Down
Row 2k at an easy pace

Warm up 5 rounds:
10 x Burpees
5 x PVC Shoulder Stretches

Circuit 3 rounds, 1 minute each, total 24 min:
Sit Ups
V-Up Hold
Static Push Ups Hold (with TRX or Rings)
Hang from Pull Up Bar
Right Plank
Front Plank
Left Plank
Squats

Murph Prep 5/35
10 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x Squats

Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 15 Leg Curl
3 x 20 Calf Raise

Murph Prep 4/35
5 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x Squats

Recovery
Row 2k at an easy pace

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