Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest Strength: Bench 8-5-3-3-3, superset with max pull-up holds MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]
Tag Archives: ab-mat sit-ups
Dynamic warm-up, then 3 rounds of: 5 push-up cross-overs 10 butt-to-ball squats 5 Mr. Spectaculars (35# DB’s) 100′ bear crawl Strength: Bench 5-5-3-3-3, superset with dips 8-8-8-8-8 MetCon: 5 rds of 50′ side shuffle left, 50′ side shuffle right x 2 15 TRX fly’s 10 DB triceps kickbacks 15 squat jumps Cash out […]
Warm up and stretch, then 4 rds of: 100 mountain climbers 5 man-makers (35# DB’s) 10 single leg Bulgarian squats (each side) 15 180 jump turns Then, complete: 100 TRX rows 100 Ab-mat sit-ups 100 DB punches (15# DB’s) 100 lateral jump-touches As a team of two (one partner runs 400m, while the […]
ROM Drills and *Dynamic warm-up, then 100′ Crab walk 100′ Bear crawl 100′ Walking lunges 100 Ab-mat sit-ups 100 Butt-to-ball squats 100 Double-unders Strength: back squats 3-3-3-3-3, superset with DB triceps kick-backs 10-10-10-10-10 (25# DB’s) MetCon: 4 rds for time of 10 slam balls (30#) 10 DB windmills (35# DB) 10 180 jump […]
ROM Drills, then warm-up with 3 rds of: Lateral bear crawls, 50′ right, 50′ left 50 ab-mat sit-ups Partner med-ball chest passes, 50′ right, 50′ left Strength: DB Bench 10-10-10-10, superset with TRX leg curls 25-25-25-25 MetCon: 4 rds for time of 200m run 10 slam balls (30#) 20 straight leg deadlifts (95#) […]