Posts Tagged ‘squats’

Warm up

Strength
3 x 3 Squats

Conditioning 3-7 sets:
1 min Jumping Jacks
20 x Burpee Broad Jumps
10 x Box Jumps
1 min Jumping Jacks
20 x Jumping Lunges
10 x Box Jumps
1 min Jumping Jacks
20 x BW Squats
10 x Box Jumps

Endurance 3-7 sets:
1 min High Knees
1 min Plank
1 min Squats
1 min High Knees
1 min Plank
1 min Jab, Cross

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

Strength 12 min EMOM:
Odds: 3 x Squat @ 85%
Evens: 2 x Bench Press @ 90%

Conditioning 5 rounds for time:
6 x Power Cleans
9 x Pull Ups
12 x Burpees

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

Stamina
Ruck march as far as possible in 45 min

Conditioning 6 rounds, 90 sec each round:
5 x Man Makers
Max Pull Ups
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
3 x 3 Bench Press + Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina “Death By”
EMOM perform 1 more rep than last time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning 20 min AMRAP:
250m Row
50 ft Sandbag Carry @ BW

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

Murph Prep 18/35
20 rounds for time:
2 x Pull Ups
4 x Push Ups
6 x BW Squats

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

07 Apr 17

Posted: April 7, 2017 in Workouts
Tags: , , ,

Murph Prep 15/35
20 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Warm up

Strength 3 rounds:
6 Rep DB Complex
Shoulder Press, Bent Row, Hang Clean, Thruster, OH Squat, Push Ups

Murph Prep 14/35
15 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning
1) 30-20-10 for time:
Medicine Ball Slam, DB Step Ups, DB Box Jump

2) Tabata Row as hard and as fast as you freaking can!

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
Work up to your heaviest 1RM Weighted Pull Up

Murph Prep 12/35
15 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x BW Squats

Conditioning 5 rounds for time:
Run 400m
10 x BB Floor Wipers
15 x Wall Balls
20 x 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
Find your 3RM Floor Press
5 x 2 Cleans
3 x 8 Landmine Press

Stamina
100 x Over the shoulder Sandbag throws
At the top of every minute, perform 5 x Towel Pull Ups

Murph Prep 11/35
10 rounds for time:
4 x Pull Ups
8 x Push Ups
12 x BW 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
Bicycles
Flutter Kicks