Escolar Documentos
Profissional Documentos
Cultura Documentos
Day
1:
Lower
Body *4
Rounds* 1.)
12
BB
front
squat -->8
Hex
bar
DL 2.)
12
Quad
ext. -->8(E)
BB
lunges
(alt.) 3.)
12
Ham
curls -->8
BB
(vert)
goodmornings
Day
2:
Total
Body *4
Rounds* 1.)
12
KB
jump
swings -->8
SA
T-bar
press
(seated) 2.)
12
MB
wall-shots -->8(E)
MB
lunge
&
toss 3.)
12
Wide
grip
pull-ups --
8
SA
KB
clean
&
press
Day
3:
Upper
Body *4
Rounds* 1.)12
BB
bench
press -->8
DB
skull
crushers
(alt.) 2.)
12
BB
bradford
press -->8
DB
front
raise
(alt.) 3.)
12
BB
upright
rows -->8(E)
DB
hammer
row
Day
4:
Total
Body
Circuit *"JMU
300"
(1
Rd.
for
time)
* 1.)
25
Chin-ups 2.)
50
BB
hang
clean 3.)
50
Plyo
push-ups 4.)
SA
DB
snatches 5.)
50
DB
sit-up
&
press 6.)
50
Squat
Jumps 7.)
50
BB
bentover
row/shrug 8.)
25
push-to-pull-up Total
Body
Circuit *5
Rounds* 1.)
100m
row
(sprint) 2.)
10
KB
(double)
swing 3.)
10(E)
KB
(alt.)
renegade
row 4.)
10(E)
KB
off-set
pend.
lunge 5.)
10
KB
box
jumps 6.)
100
Jump
ropes
(double
unders)
2 Musc.Strength- Dynamic
Lower Body *5 Rounds* 1.) 10 BB overhead squat 2.) 15(E) KB Bulgerian lunge 3.) 20(E) KB off-set step up 4.) 1 min. jump rope
Total Body *5 Rounds* 1.) 10 BB Deadlifts 2.) 15(E) SA KB clean & press 3.) 20 BB rev. hyper w/raise 4.) 1 min. plate stair run
Upper Body *5 Rounds* 1.) 10 BB Close grip bench press 2.)15 DB arnold press 3.) 20 DB incline delt row 4.) 1 min. battle rope (slams)
Anerobic Treshold Capacity *5 Rounds* 1.) Row (100-->500m) 2.) Box jumps (5-->25) 3.) BB bosu push-ups (5-->25) --> 30 sec. bosu push-up pose 4.) BB bosu SL lunges (5-->25) --> 30 sec. bosu wall sit 5.) Wide grip pull-ups (5->1) 6.) Inchworms w/ push-ups (5-->1)
"Crazy 8's" *8 Rounds* 1.) 8 BB military press 2.) 8 SA KB clean & press 3.) 8 BB front squats 4.) 8(E) KB off-set step ups 5.) 8 Hex bar DL & shrug 6.) 8(E) MB lunge & toss 7.) 8 BB goodmorning 8.) 8(E) KB Windmills
"2 for 3" *2 Rounds* 1.) 300m run 2.) 1 min. burpees 3.) Plank to failure
T.T.B.
"Pass go, collect $200" *7 Rounds* 1.) 15 KB swings 2.) 15 KB thrusters 3.) 15 KB Box jumps
"5 x 5 In 25" *5 Rounds* 1.) 5 KB burpees 2.) 5 KB (dbl) SL box jump 3.) 5(E) KB Bulgerian lunge 4.) 5 KB (alt.) renegade row 5.) 5 KB (dbl) clean & press
"Shattered Plates" *3 Rounds* 1.) 800m interval row 2.) Plate S.S. stair walk (3x's) 3.) Plate S.S. shoulder series (3x's) 4.) Plate bridge stack
Total Body Circuit *"Filthy 50" (1 Rd. for time)* 1.) 50 Box jumps 2.) 50 Jumping Pulls 3.) 50 KB swings 4.) 50 Walking lunge 5.) 50 Knees-to-elbows 6.) 50 Push-ups 7.) 50 Back extenssions 8.) 50 MB wall-shots 9.) 50 Mtn. climbers 10.) 50 Double-unders Total Body Circuit *4 Rounds* 1.) 10 BB military press 2.) 20 KB jump swings 3.) 10 BB deadlifts 4.) 20 Pull-ups
Lower Body *3 Rounds* -->(15 reps/30 sec.) 1.) SL leg press (each leg) 2.)Box jumps 3.) SL quad ext. (each leg) 4.) Plate walking lunge 5.) SL ham curls (each leg) 6.) Glute/ham raise *Reps on odd/time on even* Lower Body *4 Rounds* -->(60-45-30-15 sec.) Rounds 1.) KB front squats 2.) KB box jumps 3.) KB split jumps 4.) Bosu sit-to-stand
Total Body *3 Rounds* -->(15 reps/30 sec.) 1.) KB (alt) floor press 2.)MB wall-shots 3.) KB burpees 4.) MB slams 5.) KB (dbl) swing 6.) Battle rope (squat jumps) *Reps on odd/time on even* Total Body *4 Rounds* -->(60-45-30-15 sec.) Rounds 1.) Hex bar DL & shrug 2.) KB (towel) farmers walk 3.) Towel ham. Curls 4.) Towel push-up walk 5.) Bosu squat & MB toss -->(15-30-45-60sec.) Rest
Upper Body *3 Rounds* -->(15 reps/30 sec.) 1.) BB bradford press 2.) Seated rope/plate pull 3.) DB incline press 4.) DB push-up walk 5.) DB bentover row 6.) Aus. Pull-ups *Reps on odd/time on even* Upper Body *4 Rounds* -->(60-45-30-15 sec.) Rounds 1.) DB neut. grip chest press 2.) BB bosu push-ups 3.) DB bentover row 4.) Aus. pull-ups 5.) DB military press 6.) Dips -->(15-30-45-60sec.) Rest
-->(15-30-45-60sec.) Rest
Total Body Circuit *3 Rounds* 1.) 4 BB snatch & squat 2.) 4 Hex bar DL & shrug *2 Rounds* 1.) 8 SA seated T-bar press 2.) 8 SA MB push-ups 3.) 8 SA T-bar row 4.) 8 SA KB windmilss *1 Rounds* 1.) 16 push-to-pull-up Total Body Circuit *JMU 300* (1 Rd. for time) 1.) 25 Chin-ups 2.) 50 BB hang clean 3.) 50 Plyo push-ups 4.) SA DB snatches 5.) 50 DB sit-up & press 6.) 50 Squat Jumps 7.) 50 BB bentover row/shrug 8.) 25 push-to-pull-up