Posts Tagged ‘walking lunges’

Warm up

Strength
5 x 5 Squats

Power Circuit 3-7 sets, 20 reps each exercise:
Push Ups
DB Curls
Push Ups
DB Press
Man Makers

Agility
10 min Jump Rope
1 min Walking Lunges
1 min Forward & Backward Bends
1 min Side-to-Side Bends
1 min 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
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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
3 x 3 Squat
3 x 10 Leg Press
3 x 15 Leg Curl
3 x 20 Calf Raise

Stamina 10 rounds, un-timed:
50 ft Yoke Carry @ 3 x BW
10 x Walking Lunges

Conditioning
Run Hill Sprints

Abs 2 rounds:
8 x Crunches
12 x Leg Levers
26 x Russian Twists
20 x Pulse Ups
20 x Sit Ups

Warm up

HAPPY INDEPENDENCE DAY for time:
50 x Pull Ups
50 x Push Ups
50 x Wide Push Ups
50 x Diamond Push Ups
50 x Decline Push Ups
50 x Overhead Press
50 x Curls
50 x Burpees
50 x Squats
50 x Lunges
50 x Jumping Lunges
50 x One Leg Squat
50 x Lateral Jumps
50 x Sit Ups
50 x Reverse Crunches
50 x Flutter Kicks
50 x Russian Twists
50 x Bicycles

400 m Bear Crawl
400 m Crab Walk
400 m Walking Lunges
400 m Burpee Broad Jump

Run 3 miles while carrying the American flag proud as fuck!

Author’s note: Yes I know this sounds crazy. It should. It is for time and it’s going to take a long damn time! I did this with 9 other men in various states of fitness in 103 balls freaking hot degrees and ran and crawled up hill half of the time! We also wore 20 pound weight vests or ruck sacks. Total time was 3.5 hours. We wanted to suffer; we wanted to hit the wall; we wanted this to be about team work.

Warm up

Strength
3 x 3 Squat
3 x 3 Leg Press
3 x 3 Leg Curl
5 x 20 Calf Raise

Stamina 5 rounds un-timed:
Front Rack Walking Lunges to failure
Farmer’s Carry to failure

Conditioning 10 rounds for time:
5 x Pull Ups
10 x Push Ups
15 x Squats

Abs 3 rounds:
20 x Crunches
20 x Side Bends
12 x Reverse Crunches
60 sec Plank

Warm up

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

Stamina 4 rounds, un-timed:
20 x BW Walking Lunges
10 x Pull Ups

Conditioning
Run 10 x Hill Sprints

Abs 3 rounds:
10 x V-Ups
16 x Side Bends
15 x Bicycles
18 x Russian Twists

Warm up

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

Stamina un-timed:
200 x DB Walking Lunges
200 x Push Ups

Conditioning 30 min AMRAP:
50 ft. Farmer’s Carry @ BW
50 ft. Yoke Carry @ 2 x BW

Abs 3 rounds:
26 x Bicycles
10 x Crunches
14 x Wide Leg Sit Ups
30 x Pulse Ups

Warm up

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

Stamina 3 rounds, un-timed:
10 x Walking Lunges AHAP
10 x SBGU

Conditioning 10 rounds for time:
5 x Pull Ups
10 x Push Ups
15 x Squats
Run 100 m

Abs 2 rounds:
12 x V-Ups
60 sec Plank
15 x Side Bends
10 x Bicycles
12 x Wide Leg Sit Ups

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