Posts Tagged ‘triceps’

Warm up

Strength
5 x 5 Press + Pull Ups
5 x 10 BB Curls
5 x 10 Dips

Stamina 10 rounds, un-timed:
2 x Stone to Shoulder @ BW
3 x Deadlift @ 2xBW

Conditioning Every 30 sec for 12 min:
1 x Thruster
2 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

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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
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
3 x 3 Press + Pull Ups
3 x 10 BB Curls
3 x 10 Dips

Stamina
Work up to a 50 ft Yoke Carry

Conditioning 12 min AMRAP:
50m OH Carry AHAP
50m Sand Bag Suplex
50m Farmer’s Carry

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 Press + Pull Ups
5 x 10 DB Curls
5 x 10 Dips

Stamina 15 rounds un-timed:
50 ft. Yoke Carry @ 2.5 BW
2 x Front Squats

Conditioning 3 rounds for time:
200m Sprint
15 x Clapping Push Ups
10 x Slosh Pipe 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

Warm up

Strength AHAP/AMRAP:
Press
Pull Ups
BB Curl
Dips

Recovery 60-90 min:
Walk, Run, Jog, Hike, Row, Swim, Bike

Warm up

Strength
3 x 3 Press
3 x 3 Pull Ups
3 x 10 BB Curls
3 x 10 Dips

Stamina 60-90 minutes:
Walk, Run, Jog, Hike, Ruck, Row, Bike, Swim, Climb, play a sport, walk the dog, just get outside!

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 5 rounds:
Hang from the pull up bar for 1 minute
Rest 1 minute

Job Specific
1) 3 Mile Ruck for time

2) 3 rounds with ruck:
50 x Lunges
50 x Dips
10 x Pull Ups

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