Posts Tagged ‘workout’

Warm up

Combat 5-10 sets:
5 min Shadowboxing
30 x Crunches
30 x Push Ups

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

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Warm up

Strength
3 x 3 Hang Clean

Agility 10 sets, 30 sec each:
Bob and Weave under rope while moving forward
Throw Jabs while moving laterally
High Knees

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
3 x 3 Squats

Conditioning 3-7 sets:
1 min Jumping Jacks
20 x Burpee Broad Jumps
10 x Box Jumps
1 min Jumping Jacks
20 x Jumping Lunges
10 x Box Jumps
1 min Jumping Jacks
20 x BW Squats
10 x Box Jumps

Endurance 3-7 sets:
1 min High Knees
1 min Plank
1 min Squats
1 min High Knees
1 min Plank
1 min Jab, Cross

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
3 x 3 Bench Press + Pull Ups

Power Circuit 3-7 rounds:
20 x Incline Push Ups
20 x Plank Push Ups
20 sec Plank
20 x SB Lunges
20 x SB Squats
20 sec Squat Hold
20 x SB Deadlifts
20 x SB Bent Rows

Speed 3-7 rounds:
30 sec Jump Rope
30 sec Push Up, Jab, Cross
1 min Jab, Cross
30 sec Jump Rope
30 sec Push Up, Jab, Cross, Hook
1 min Right Hook
30 sec Jump Rope
30 sec Push Ups
1 min Speed Bag

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

Swim AMRAP:
4 x 25m, no more than 15 breaths rest

Survivor
Jump Rope for 3 x 3 minute rounds, rest 2 min

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
3 x 3 Deadlift

The Crawler 3-7 sets
10m Low Crawl
10 x Box Jumps
10m Low Crawl
10 x Plank Push Ups
10m Low Crawl
10 sec Side Planks
10m Low Crawl
10 x Box Jumps
10m Low Crawl

Power 2 min each set, 10 x Plyo Push Ups before each set, 1 min rest between sets:
Jab, Cross
Jab, Cross, Hook
Jab, Right Hook
Squat, Jab, Cross, Hook
Jab, Jab, Cross
Squat, Jab, Cross

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
3 x 3 Press + Pull Ups

Cardio 3-7 sets, 30 sec each:
Plyo Push Ups
Jumping Jacks
Plank Walk Outs
Jumping Jacks
Mountain Climber Toe Taps
Jumping Jacks
Plank Jacks

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

Power Circuit 3-7 sets, 20 reps each:
Sandbag Lunges
Sandbag Push Ups
Sandbag Squats
Sandbag Deadlift
20 sec Plank
20 sec Squat Hold

Endurance 3-7 sets, 2 min each:
Jump Rope
Bounce, Squat, Jab
Shadowbox

 

Warm up

Strength
5 x 5 Hang Clean

Speed 10-20 sets, 30 sec each:
Jump Rope
Push Ups
Shadowbox

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 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