Posts Tagged ‘Squat’

Warm up

Strength
5 x 5 Squats

Power Circuit 3-7 sets, 20 reps each exercise:
Push Ups
DB Curls
Push Ups
DB Press
Man Makers

Agility
10 min Jump Rope
1 min Walking Lunges
1 min Forward & Backward Bends
1 min Side-to-Side Bends
1 min Squats

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

A Little Bit of Everything 10 Р1
Power Clean @ 75% BW
Bench Press @ BW
Squat @ 1.25% BW
Run 400m

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
3 x 3 Squat
3 x 10 Leg Press
3 x 15 Leg Curl
3 x 20 Calf Raise

Stamina
10 x TGU @ 70% 1RM each side

Conditioning for time:
50 x Box Jump
250 x Jump Rope

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 Curl
5 x 20 Calf Raise

Stamina 5 rounds, un-timed:
6 x Towel Pull Ups
5 x Power Cleans
Rest 90 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

Strength
Back Squat
3 @ 75%, 2 @ 80%, 1 @ 85%
3 @ 80%, 2 @ 85%, 1 @ 90%
3 @85%, 2 @ 90%, 1 @95%

Bench Press 5 x 5

Stamina EMOM as long as possible
5 x Front Rack Lunges @ 115
5 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

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