AMRAP Deadlift Fitness Workout #25

Phase 1 - Day 32/112

INTENSITY:
AMRAP, 9 Minutes
7 Deadlift, 315lbs
3 Wall-Walk Ups
2 Man-Maker (55/35)

RESET:
25 High Kicks, Left
25 High Kicks, Right
60s Cobra Pose
60s Spiderman Stretch, Left
60s Spiderman Stretch, Right
60s Squat Bridge

Snatch Fitness Workout #24

Phase 1 - Day 31/112

INTENSITY:
3 Rounds for Time of:
800m Run
10 KB Snatch (1.5p/1p)
25 Sit-Ups

RESET:
10 Minutes Practice:
Handstand to Forward Roll

Sandbag Fitness Workout #23

Phase 1 - Day 30/112

INTENSITY:
5 Rounds of:
8 Sandbag Thruster
10 Wall Balls
12 KB SDHP (1.5p / 1p)
15 Double Unders

RESET:
For Quality:
20 Toes to Bar (Strict)
20 Bench Dips
20 PVC Pass Throughs
60s Cobra Pose
60s Plow Pose

Heavy Bench Fitness Workout #22

Doing Army PT in the heat with armor and gear! 

Phase 1 - Day 29/112

HEAVY:
10,9,8,7,6,5,4,3,2,1 Reps of:
Bench Press
Push-Ups

INTENSITY:
Row 2k

RESET:
2 Rounds of:
10 Landmine Bus Drivers
10 Landmine Front Squats
10 Suspension Trainer Y Fly
http://www.youtube.com/watch?v=RQ3ZuM0pUqQ

Gasser Fitness Workout #21

Phase 1 - Day 29/112

INTENSITY:
3 Rounds:
Gasser
10 KB Swings (2p / 1.5p)
10 Box Jumps (30 / 24")

RESET:
25' Handstand Walk
25 High Kicks, Right
25 High Kicks, Left
25 Side Kicks, Right
25 Side Kicks, Left
25' Handstand Walk

Alpha Series - Week 3, Phase 1

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% 1RM (1 Rep Max)

Monday:Snatch Press / 4 Snatch Balance
Tuesday:DL / 2 Pistols ea. leg
Wednesday:Clean Progression
Thursday:OHS / 4 Sandbag OTB
Friday:PJ / 8 Walking Lunges
Saturday:2 Sets, Max Pull-Up, 10 K2E
Sunday:2 Sets, Max Time Wall-Sit
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases