Posts Tagged ‘upright row’

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

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Warm up

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

Stamina un-timed:
30 x BB Complex (Deadlift, Upright Row, Squat Clean, Front Squat, Push Press, Back Squat, Push Up)

Conditioning for time:
Run 800 m with a sandbag on your shoulder
100 x Alternating Press with sandbag
150 x Sit Ups with sandbag
200 x Walking Lunges with sandbag
Run 800 m with sandbag on your other shoulder

Abs 4 rounds:
15 x Crunches
15 x Leg Levers
30 x Russian Twists

Warm up

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 15 HLR

Stamina EMOM for 30 minutes
Perform 1 BB Complex (DL, Upright Row, Squat Clean, Front Squat, Push Press, Back Squat, BB Burpee)

Conditioning 3 rounds for time, with a 20 Body Armor:
Run 1 mile
15 x Burpees
30 x Push Ups
45 x Squats

Abs 2 rounds:
14 x Side Bends
9 x Pulse Ups
20 x Leg Levers
12 x V-Ups
16 x Russian Twists

Warmup

Strength
10 x 5 Bench Press (heavy!)
5 x 10 DB Incline Flys
5 x 10 DB Rows
3 x 20 Rear Deltoid

Stamina Barbell complex:
Deadlift
Bent Row
Upright Row
Clean
Front Squat
Shoulder Press
Push Ups

2 x 12 at 95
2 x 10 at 105
2 x 8 at 115
2 x 6 at 125
2 x 4 at 135
2 x 2 at 155
2 x 2 at 165

This is a very long and intense workout, so plan enough time! The goal here is 1) go heavy to build strength, and 2) train to failure and keep pushing on. A lot of it is mental! Good Luck!