Posts Tagged ‘toes to bar’

Warm up

Strength
Find 3RM Front Squat
Perform AMRAP @ 85% of 3RM

5 x 2 Power Clean

Conditioning 20-15-10 for time:
Thrusters
T2B

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:
Deadlift
Good Mornings
HLR

Stamina 10 rounds un-timed:
5 x HSPU
10 x T2B

Conditioning
Run a 5k for time

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
2 x Front Squat. Add 2.5 lbs to each side and keep going until you can’t.

Conditioning 4 rounds, 3 min per round:
200m Sprint
12 x Dips
AMRAP OH Lunges

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 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Stamina 1-10-1
SB Squats
Bear Hug a heavy bag 50 ft between each round

Conditioning 6 rounds for time:
5 x Cleans
6 x Burpees
6 x Pull Ups
Suicide Sprint 5m, 10m

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:
Deadlift
Good Mornings
HLR

Stamina
100 x TGU

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 10 – 1
KB Swing
DB Push Press

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Benjamin Franklin 5 rounds:
1 min KB Swings
10 x Cauldrons
15 x T2B
20 x GHD Sit Ups
20 x Back Extensions

Warm up 5 rounds:
10 x Wall Ball
20 x Sit Ups
PVC Shoulder Stretches

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

Job Specific
1) 5 x 1 arm negatives

2) 3 rounds:
20 x Windshield Wiper
30 x Dips
30 x K2E
20 x HSPU

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:
10 x OH Squat
10 x Push Ups
10 x Pull Ups

Strength AHAP/AMRAP:
Press
BB Curls
Dips

Power Endurance
1) 15 down to 1
Hang Cleans
T2B
Push Ups

2) 3 rounds:
10 x Sit Ups
10 x Back Extensions

Warm up 10 min:
KB Complex
1 Arm Swing Left
Left Lunge
1 Arm Swing Right
Right Lunge
1 Arm Clean Left
Halo Left
1 Arm Clean Right
Halo Right
Figure 8 each hand

Strength
3 x 3 Deadlifts
3 x 10 Good Mornings

Job Specific
1) 5 x Peg Board Climb

2) 3 rounds:
20 x Windshield Wipers
30 x Dips
30 x K2E
20 x HSPU

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

Warm up 10 down to 1:
KB Swings
DB Push Press

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

Job Specific
1) 5 x 1 Arm Negatives per arm

2) 3 rounds:
10 x K2E
15 x HSPU
20 x T2B

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