Archive for February, 2012
“THE SKIP” 5x3min windows: 50m push Prowler 40/30kg vs Air Squats, Sledge Pull x 2 40/30kg vs Press Ups Bear Crawl x 4 vs SDHP 32/24kg Farmers Walk x 6 vs Dumbbell Push Press 15/10kg 100m sprint vs Box jumps 3mins on each station, rest 30 sec between each station and rest 2 mins after the set of [...]
Station 1: Complete this sequence: 1min Plank, 2 mins of Burpees, 3mins of KB Step ups 20″/24/16kg, 2 mins of Burpees, 1 min plank. Station 2: 9 mins – As many 100m sprints as possible holding a med ball out in front of you , must take 15sec rest after each sprint 7/5kg. Station 3: 9min AMRAP: 36FT Gorilla hop, [...]
5 x 7 minute stations In pairs 1) AMRAP 10 Burpee tyre flips, 10 Sand Bag ground to overhead, 5 each on both exercises. 2) Bench press – Choose a weight and do as many sets of 10 as possible. Score = reps x weight. 3) Max effort prowler push over 50m using the short handles [...]
4 x 5 min Stations with By Ins. 1 min rest between each station: a) 75 Power Bag squats (Tombstone) then as many power bag bear crawls as possible (length of the pull up rig). b) 75 Kettle Bell Swings 24/16kg then as many press ups as possible. c) x3 Plate Stair climbs( x2 25/15kg), load [...]
1) 5 Rep max bear complex, 5 attempts to find this. 2) In 12 mins climb this ladder. . . . . . 1, 2, 3, 4, 5, 6, 7 etc Bag Bear Complex, Wall Climber.
Dynamic warm up with resistance band sprints, bear crawls and more. 4 minute windows: 20 Burpee by in then AMRAP for: Goblet Squats 32/24 Tyre flips, Gorilla Hops – length of the pull up rig, Power bag thrusters/Squats 25kg, Laterl bear crawl jump overs in pairs, Rotate around the gym anti clockwise, 1 min rest between each exercise.
Bosh This: 2 mins on 1 min off med ball throw, Push up Planks. Sumo Deadlifts 3 – 3 – 3 – 3 – 3 – 3 and max effort Prowler Push. 10 mins on each. “Fly Tipping” In 12 Minutes AMRAP 10 Plate Squats, 200m Plate run, 10 Lateral Bear Crawls over Plate, [...]
