Posts Tagged ‘Swimming’

Warm up

Swim AMRAP:
4 x 25m, no more than 15 breaths rest

Survivor
Jump Rope for 3 x 3 minute rounds, rest 2 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
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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Warm up

Swimming AMRAP:
4 x 25m with no more than 20 breaths rest

Equalizer 3-5 rounds:
10 x DB Curls
10 x Lateral Raises
10 x Upright Rows
20 x Back Extensions
20 x Downward Dog stretches
10 x DB Shoulder Press
10 x Shrugs
10 x Front Arm Raises

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
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up
Row 2k in 8 min

Recovery
For 30 – 60 min, row, bike, job, hike, swim, climb, walk the dog, play a sport, hit a golf ball, shoot some hoops, just get outside!

Warm Up 4 rounds:
5 x TGU
5 x Burpees
10 x Weighted Step Ups

Strength
3 x 3 Press
3 x 10 BB Curls

Cardio 60-90 min:
Climb, Hike, Cycle, Paddle, Run, Swim, Row, Ruck…

Warm up 5 rounds:
Hang from the Pull Up bar for 1 min then rest for 50 sec

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

Cardio
Run, Hike, Bike, Swim, Row, Ruck, Play Soccer, Play Basketball, Play Football for 60-90 minutes

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

27 Dec 16

Posted: December 27, 2016 in Workouts
Tags: , , , ,

Recovery
Spend 30-60 minutes hiking, biking, rucking, swimming, rowing, or just walking the dog. Get outside!

Recovery 30 – 60 min:
LSD Run
Ruck March
Easy Swim
Ride a bike
Hike

Warm up

Conditioning 3 rounds, Tabata each set:
2 Hand KB Swing
Burpees
Thrusters
Man Makers
Push Press
Push Ups
Arm Haulers
Goblet Squats
Frog Hop Broad Jumps

Abs 2 rounds:
10 Side Bends
8 x Leg Levers
12 x Crunches
9 x Pulse Ups

Warm up

Swimming
2000 m any way you like

Stamina 30 reps each, not timed:
Deadlift
Wall Ball
Clean and Jerk
Man Makers
Sit Ups
Diamond Push Ups
Box Jumps
Thrusters
Front Squat
Arm Haulers
Back Squat
Press
KB Swings
Broad Jump
Burpees
K2E
Leg Levers
Pull Ups
Push Ups
Bench Press
BB Row
Goblet Squat
Dips
Med Ball Slam
HSPU

Warm up

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 x Push Ups & 30 x Arm Haulers

3)Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 30 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning
Run 1 mile (1600 m)
Swim 1/2 mile (800 m)
Run 2 miles (3200 m)