3 rounds of
6 x Dive Bombers
20 x Walking Lunges
6 x Scorpions (each side)
20 x Air Squats
_________________
2 rounds of 20 x Hip Thrusts
1 Knee to Feet Jump
+
2 Broad Jumps
000,130,300,430,600,730,900
20 Min AMRAP
3 Clean and Jerks
12 Bent Over Rows
36 Double Unders
30 Seconds Rest Between Rounds
3 rounds of
6 x Dive Bombers
20 x Walking Lunges
6 x Scorpions (each side)
20 x Air Squats
Laying Floor Press
5×12 R+L
or
5×12 Push Ups
or
5×7 Negative Push Ups
000,230,500,730,1000
12 Min AMRAP
200m Run
15 x Push Ups
30 x Split Jumps
EMOM 12min
30sec Squat Hold + Thoracic Rotations
20 Pike Should. Taps
30 sec Duck Walk
30 sec Bear Crawl
_______________________
2 Rounds of
20 x Cherry Pickers
10 x Good Mornings
For Time – 12 min cap
80 x Wall Balls/ 120 Air Squats
60 x ALT Implement Snatch
40 x Burpee Box Jump Overs / Burpee Broad Jumps
@9/6 (20/14)
@25/15 (55/35)
@60/50cm (24/20)
TABATA 20sec ON – 10sec OFF
4min, 2 Rounds of
Air Squats
Down Ups
Bird Dog (L)
Bird Dog (R)
TABATA 15sec ON – 5sec OFF
3min, 3 Rounds of
Jumping Lunges
Skipping / Penguin Claps
Pike Push Ups
Plyometrics
6 rounds of
3 x Weighted Vertical Jumps + 2 x Broad Jumps
000,130,300,430,600,730
For Time
100 Double Unders
10 Squat cleans or
20 Single Implement Squat Cleans
100 Double Unders
8 Squat cleans or
16 Single Implement Squat Cleans
100 Double Unders
6 Squat cleans or
12 Single Implement Squat Cleans
100 Double Unders
4 Squat cleans or
8 Single Implement Squat Cleans
100 Double Unders
2 Squat cleans or
4 Single Implement Squat Cleans
*Sub Double Unders for 150 Singles or 75 Mountain Climbers or 400m Run
3 rounds of
400m run
10 x Drop Squats
10 x Burpees
________________
Hip Opener – Squat Hold
________________
3 rounds of
10 x Broad Jumps
10 x Air Squats
“Klepto”
4 Rounds for time of:
27 Box Jumps
20 Burpees
11 Squat Cleans
In honour of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
3 rounds of
8 x Drop Squats
8 x Sit Ups
4 x Hand Release PU
then
Stretch Upper Chest
Stretch Front Rack
then
10 x Deadlifts Power Cleans
10 x Hang Power Cleans
5×3 @80% of 1rm*
*or as heavy as you can
Bodyweight option: 5×10 Squat Tuck Jumps
000,200,400,600,800
11 Min AMRAP
10 x Push Ups
10 x Hang Power Cleans
or Swings
10 x TT Implement
4×7 @80% of 2rm
1×20 Good Mornings
000,230,500,730,1000
For Time (10-12 min cap)*
2 rounds of
150 Double Unders/ 200 Single unders
30 Double / Single DB Hang Clusters
*slightly modified from the video demo
For Time (15-18 min cap)
4 Rounds
400m Run / 100 DU / 150 SU / 75 Mountain Climbers
10m Broad Jump
3 Full Snatch/ 9 Hang DB Snatch
Midline
4 Rounds of
12 V-sits
+
30 Second Side plank (Each Side)
Rest 90 Seconds
Tabata 8min
20on 10off
High Knees
Cossack Squats
Push Ups
Heel Touches
then: 2-3min Snatch warmup
Strict Press
7 Rounds of 3 Reps Each Arm
000,130,300,430,600,730,900
For Time – 12 min cap
21-15-9-15-21
STOH
Implement Facing Burpees
3 Rounds of
5 x Dive Bombers
5 x Pike Push Ups
10 x Chicken Wings
10 x Back Extensions
10 x Jumping Lunges
5 Rounds of
12 Weighted Hip Thrusts
+
8 Straight Leg Deadlift Each Leg
000,300,600,900,1200
For Time – no time cap
5 Rounds of
10 Back Rack Lunge
100 Double Unders/ 150 Single Unders / 100 Mountain Climbers
12min EMOM
8 x Perfect Stretches
16 x Hip Thrusts (8 x Glutes + 8 x Hamstrings)
16m Bear Crawl
“Lindsay”
10 Rounds for Time
3 Devil Presses
22 Alternating DB Lunges
19 Air Squats
Wear a Weight Vest or Bag (9/6kg)
4mins AMRAP
3 Burpees
6 Lunges
9 Air Squats
2 rounds
30 Mountain Climbers
12 Hinge + Touch (each leg)
The post DAY 35 appeared first on Andfit.
]]>5 Rounds of
4 Single Leg Box Jumps (Each Leg)
+
3 Broad Jumps
000,200,400,600,800
For Time (15-18min cap)
2 Rounds
25 Hang Power Cleans
50 Double Unders
25 Push Press
50 Double Unders
25 Burpees to Target
2min Skipping Practice – Singles, Single Leg, Doubles
3 Rounds of
5 x Broad Jumps
5 x Burpees
10 x Single Leg Squats (5 each leg)
then
Front Rack Stretch
The post DAY 34 appeared first on Andfit.
]]>5×5 @70% of 1rm
or 5×10 Jumping Squats
000,200,400,600,800
For time – 12min time cap
Rx
1K Run / 250 DU / 300 Singles / 200 Mount. Climbers
30 Clean and Jerks*
Rx+
2 Rounds of
800m Run / 200 DU / 250 Singles / 150 Mount. Climbers
30 Clean and Jerks*
*KB, DB, Backpack…use any implement available.
If it’s a single arm, do 15 reps per arm alternating as you prefer.
400m Run
_______________
3 Rounds of
5 x Inchworms
10 x Drop Squats
15 x Pike Shoulder Taps
_______________
1min Squat Hold
The post DAY 33 appeared first on Andfit.
]]>4 Rounds of 7reps – Heavy
1 Round of 12reps – Medium
000,2.30,500,7.30,900
8 Min AMRAP
3 Deficit Strict HSPU or Deficit Pike Push Ups
6 Deadlift Heavy
9 Bent Over Rows
EMOM – 12min
12 x Floor Sweep
12 x Good Morning
12 x Impl. Strict Press
then
2 Rounds of
30sec Handstand Hold
*rest as needed
The post DAY 32 appeared first on Andfit.
]]>Plyometrics
7 Rounds of
3 x Knee Jumps
000,100,200,300,400,500,600
*Rx+ To plate if applicable
*Scaled: Broad Jumps
20 Min AMRAP
7 Burpees to Target
9 Weighted Squats
24 Mountain Climbers
2 Rounds of
10m x Toes Walk
10m x Heel Walk
10m x Duck Walk
10 x Down Ups
10 x Lunges (L+R)
The post DAY 31 appeared first on Andfit.
]]>HERO Workout ‘Murph”
1 Mile Run (1600m)
100 Bent Over Row
200 Push Ups
300 Air Squats
1 Mile Run (1600m)
*Wear a backpack or a vest if possible
* Partition the workload however you please other than the run
i.e. 10 rounds of (30 squats + 20 pu + 10 rows) or 20 rounds of (15 squats + 10 pu + 5 rows) or other combinations…
3 Rounds of
200m Run
3 x Dive Bombers
6 x Perfect Stretch
8 x Air Squats
The post DAY 30 appeared first on Andfit.
]]>3 x 3 Heavy
2 x 7 Slightly lighter
Every 2min*
000,200,400,600,800
*slightly faster than in the demo video
For Time (11-13 min cap)
10-9-8-7-6-5-4-3-2-1
Implement Thrusters
Implement Facing Burpees
3 Rounds
10 x Jumping Squats
6 x Down Ups
_________
1min Bottom Squat Hold
_________
8 x Lumbar+Thoracic Stretch
The post DAY 28 appeared first on Andfit.
]]>For Time -15 min cap
3 Rounds
150 DU / 200 Singles
15 Implement Hang Power Cleans
25 Push Ups
Tabata – 3 Rounds
20sec ON 10sec OFF
Down Ups
Jumping Lunges
Implement Push Press
_______________________
1 min bottom Squat
The post DAY 26 appeared first on Andfit.
]]>9 Min AMRAP
11 x Candle Sticks
22 x Weighted Implement Lunges
EMOM – 9 min
10 x Inchworms
10 x V-Ups
10 x Spiderman Lunges
The post DAY 25 appeared first on Andfit.
]]>Ladder
400m Run
____________________
5min
1,1,1,2,2,2,3,3,3…
Squat
Push Ups
Lunges
____________________
400m Run
The post DAY 23 appeared first on Andfit.
]]>5 Rounds of 5 x Back Squats
000,230,500,730,1000
Then into
1 min ME back squats
Heavy!!!!!!!!!
12 Min AMRAP
50 Double Unders
15 Implement Box/Chair/Bench Step Overs
3 Rounds
30 x Implement Hops
10 x Implement Lunges
10 x Implement Squats
_________________
1min Squat Hold
6-10 x Squat Rotations
The post DAY 21 appeared first on Andfit.
]]>Deadlift
Opt 1) 6×6 Heavy
or
Opt 2) 6×12 Light
or
Opt 3) 6×12 Good Mornings
For Time – 15 min cap
2 Rounds
800m Run
30 Burpee Box Jump Overs
or
30 Burpee to Target
@60/50cm (24/20)
2 Rounds of
20 x Cherry Pickers
20 x Floor Sweeps
20 x Good Mornings
The post DAY 18-old appeared first on Andfit.
]]>“Chad Wilkinson”
1000 Step ups for Time
*20kg/10kg backpack/vest
*Expected time: more than 45min to 60min
Mobility
10 x Inchworms
20 x Calf Stretches
Dynamics
20 x Walking Lunges
20 x Air Squats
20 x Down Ups
20 x Sweep Floor
The post DAY 17 appeared first on Andfit.
]]>For Time – 18 min cap
1k Run / Row / Bike or 250 DU / 500 SU
Rest 5 mins
Repeat
Midline
1 ME weighted plank
Rest 3 mins
Repeat
Score = total working time
Tabata 10:10 – sprint on spot (8 times)
Mobility
50 x Hamstrings/Calves Stretch
Dynamics
Leg Swings x 12 (6 each legs)
Glute Pull In x 12 (6 each legs)
Quad Snaps x 12 (6 each legs)
Sweep Floors x 12 (6 each legs)
2 Rounds of
12/15m High Knees & 12/15m Butt Kicks
Warm up Single Arm Snatch and Push Press with increasing weight
The post DAY 16 old appeared first on Andfit.
]]>For Time – 11 min cap
100 Weighted Sit Ups
100 Wall Balls / Thrusters – light weight
@9/6 (20/14)
50 x Calf Stretches
50 x Mountain Climbers
50 x High Knees
50 x Butt Kicks
The post DAY 14 – old appeared first on Andfit.
]]>EMOM 10 mins
OPTION A
12 KB swings (American)
OPTION B
12 DB Snatches (6 per arm)
OPTION C
12 Backpack swings (Russian)
*Make this heavy
For Time – 25 min cap
OPTION A – Run (weighted or not)
1k Run
50 Push Ups
1k Run
50 Push Ups
OPTION B – At home (weighted or not)
50 Down Ups
50 Push Ups
50 Down Ups
50 Push Ups
*wear a vest or backpack
3 rounds of
8 Good Mornings
6 Single Leg Deadlift (per leg)
6 Hindu Push Ups
200m Run/10 burpees
The post DAY 09 – old appeared first on Andfit.
]]>3 SETS: 20 mountain climber + 20 star jumps + 20 jumping lunges + 20 seconds rest
FOLLOWED BY: 10 inchworms + 10 Scorpions kicks on back and 10 on front + 3 to 5 min warming up Squat Cleans (3 sets of 6)
The post DAY 03 – old appeared first on Andfit.
]]>10 min EMOM: 10 DU + 10 alt. lunges + 10 air squats
Immediately followed by: 10 downward dogs to upward dog
The post DAY 02 – old appeared first on Andfit.
]]>Buy In: 50 Push Ups for time
immediately followed by
Death By
Min 1- 1 Air Squat + 1 Down Up
Min 2- 2 Air Squat + 2 Down Up
Min 3- 3 Air Squats + 3 Down Ups
etc
immediately followed by
Buy Out: 50 Push Ups
Tabata
20 on 10 off
8 Intervals
V-sit + Plank
EMOM 10 min
8 inchworms + 10 alt lunges
The post DAY 01 – old appeared first on Andfit.
]]>5 Rounds
100 Double Unders or 200 Single Unders
400m Run
*Rest as needed between sets
2 Rounds
200m jog, 50 x Calf Stretches, 5 x 20m shuttle runs, 30 sec skipping
5 x 7 Heavy
000,230,500,730,1000