Posts Tagged ‘stamina’

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

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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
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 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
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

 

Warm up

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

Stamina
Row, Ruck March, Bike 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
3 x 3 Press + Pull UPs
3 x 10 BB Curls
3 x 10 Dips

Stamina
Build up to 1RM Power Clean

Conditioning
Run 2 miles
Rest 6 min
Run 2 miles

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

Stamina 20 min:
Farmer’s Carry AFAP @ 70 lbs KB
When you drop the KB, perform 10 x KB Swings

Conditioning
7 x 50m Weighted 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