Posts Tagged ‘thrusters’

Warm up

Strength AMRAP/AHAP:
Press + Pull Ups
BB Curls
Dips

Stamina
2 x Power Cleans
Start small and add 5 pounds every set. Go until failure.

Conditioning 4 rounds for time:
12 x Suicide Sprints
15 x Thrusters
18 x Sandbag Half Moons

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

Warm up

Stamina
BB Complex, 4 sets, 6 reps each:
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Ups

Conditioning for time:
100 x Thrusters
100 x Wall Balls
100 x Med Ball Slams

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 3 rounds:
Row 250m
5 x Cleans

MC Hammer Pants
1) 3 x 90% 1RM Deadlift

2) 5 rounds:
3 x Power Cleans + Thrusters
3 x SBGU
3 x Tire Drag 30m

3) 3 rounds:
20 x DB Walking Lunges
20 x Dips

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

Warm up 5 rounds:
20 x KB Swings
6 x Jumping Lunges
10 x Push Ups

Strength
5 x 5 Press
5 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Fran 21-15-9
Thrusters
Pull Ups

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

Warm Up 3 rounds:
Row 250m
5 x Power Clean

Strength
1) 1RM Front Squat
3 x 3 Leg Press
3 x 3 Leg Curl
3 x 20 Calf Raise

2) 5 rounds:
3 x Front Squat @ 85% 1RM
3 x Box Jumps
10m DB Crawl @ 55 lbs

3) 5 rounds:
10 x Thrusters
30m Tire Drag
5 x GHD Back Extensions

4) 5 rounds:
5 x Pull Ups
10 x Dips
5 x Rotator Scarecrow

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

Warm up

Conditioning
EMOM for 10 rounds:
3 x Cleans
3 x Box Jumps
3 x Burpees

6 rounds for time:
40 m Bear Crawl with DB
10 x Thrusters

Abs 2 rounds:
16 x Side Bends
16 x Side Crunches
8 x V-Ups
15 x Pulse Ups

Warm Up

Strength
5 x 5 Rack Pull
5 x 5 Weighted Pull Ups
5 x 5 Walking Lunges (each leg)

Conditioning 45 AMRAP:
200 m Sprint
4 x SBGU
4 x SB Thrusters
4 x OH SB Lunges

Abs 2 rounds:
12 x Bicycles
10 x Side Bends
25 x Pulse Ups
15 x Crunches

Warm up

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 min
4) Perform Max Plyo Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning 6 rounds for time:
200 m Run
4 x Thrusters
8 x Box Jumps
12 x Dips
16 x Walking Lunges

Abs 2 rounds:
20 x Pulse Ups
24 x Bicycles
60 sec Plank
15 x Crunches

Warm up

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

Stamina un-timed:
Load and Unload 6,000 pounds of anything

Conditioning for time:
100 x Thrusters

EMOM perform 5 Pull Ups

Abs 2 rounds:
30 x Russian Twists
10 x Bicycles
16 x Leg Levers
20 x Crunches
16 x Sit Ups